So, there are 6 examples of beginner pole dancing moves for beginners that you can expect to learn at the start of your pole fitness journey. Once you have these core moves perfected, you’ll be ready to progress and transition to the next level. Of course, the tricks in this article are just examples, there are hundreds of other poses, spins and transitions your instructor may teach you!
Slide down the pole. You can slide down using the basic fireman slide, which means just holding onto the pole with your arms and legs as you slide. Or, you can hold on to the pole with your hands and release your legs just for a moment. Bring them out in front of you and rock your hips as you move your legs down to the ground. This method will take a bit longer to master but it will look and feel fantastic.[17]
Since 2003,[further explanation needed] pole dancing has been transitioning from an exotic performance to a recreational activity. Pole dancing as a sport differs from pole dancing as a recreation as recreational pole dancing is undertaken mainly for enjoyment rather than fitness. Recreational pole dancing can be seen as empowering to women as it can make women feel positively about themselves. This is because pole dancing builds confidence, power and is a way to express one’s self. When pole dancing is undertaken for enjoyment the idea of an exotic performance specifically for titillation is enhanced. Whilst undertaking pole class women will learn a variety of different ways to use the pole to execute spins, tricks, climbs and hangs. Check all studios' credentials before committing to a pole dance studio. It is common knowledge that as the difficulty of tricks and spins increase, so do the levels.[27][28]
Wrap your leg around the pole. Bring up the leg on the same side of your body as the hand that is holding the pole. Then, bring your leg up to the pole as you wrap your other hand around it. Flex your foot and place it on one side of the pole, with your knee on the other side. You'll need to use this leg to really anchor yourself to the pole, and create a sturdy base for your other foot to land on.[13]
Everyone has to start at the beginning, right? If you’ve recently signed up to pole fitness classes, you’re probably already fixated by pole fitness superstars on YouTube and Instagram. All of these dancers started by learning some basic pole tricks, just like you! This article contains some classic pole dancing moves for beginners that you’ll probably learn very early along your pole fitness journey.
Grab the pole with your dominant hand. Start by standing slightly behind the pole on the side of your dominant hand. Position your inside foot close to the base of the pole. Use your dominant hand to grab the pole at about head height. Allow your arm to straighten so that your weight is hanging away from the pole. Keep your other hand down during this time.[7]
Pole dancing has gained popularity as a form of exercise with increased awareness of the benefits to general strength and fitness. These forms of exercise increases core and general body strength by using the body itself as resistance, while toning the body as a whole. A typical pole dance exercise regimen in class begins with strength training, dance-based moves, squats, push-ups, and sit-ups and gradually works its way up to the spins, climbs and inversions which are the métier of the exercise. Pole dancing is also generally reported by its schools to be empowering for women in terms of building self-confidence, in terms of which its erotic components are still the subject of some controversy.[24] Some feminists argue that sexualized dancing of this kind cannot be seen as empowering because the choice to participate is not made in freedom from constraining power structures, especially given the performative aspect of many classes.[citation needed]
Poles come in a variety of materials and coatings where each material possesses its own properties, advantages and disadvantages. The materials poles are made of are brass, titanium – gold, stainless steel and chrome.[17] The brass and titanium – gold poles are gold in colour and are used to enhance the grip between the pole and the dancer, these poles are normally used by more advanced dancers. The stainless steel poles aren’t as popular as the other types as they do not have the finest grip however, they are used by dancers who have sensitive skin. The chrome poles are silver in colour and are most popular amongst beginners. The finishes some dance poles may possess are silicone sleeves and powder coatings. Silicone sleeves can provide maximum grip, however, there are safety precautions dancers must take and consider before using silicone sleeves. These measures can include a great amount of clothing to be worn by the dancer and only static moves can be performed. Poles that are coated in powder can provide the best friction and maximum grip for dancers.[21][22]
This is one of the biggest reasons I've stuck with pole dancing as long as I have. The physical benefits are great, but the feeling you get from mastering a move or expressing a particular emotion is indescribable. Just the other day, I assisted a student in her first climb. It was a huge deal for her and the expression of joy on her face reminded me why I do what I do.

This is one of the biggest reasons I've stuck with pole dancing as long as I have. The physical benefits are great, but the feeling you get from mastering a move or expressing a particular emotion is indescribable. Just the other day, I assisted a student in her first climb. It was a huge deal for her and the expression of joy on her face reminded me why I do what I do.
In 2016, Daily Dot[51] ran a story which covered the attempt by some pole dancers to distance themselves from strippers, with their story "Strippers Talk Back to the hashtag #Notastripper". The story utilized the hashtag "yes a stripper" in support of the origins of pole dance. On the social media platform Instagram, some pole dancers try to differentiate between their exercise method, and the origin of the method, by using "not a stripper" as a hashtag. The hashtag can be viewed as derogatory, and pole dancing strippers utilize "yes a stripper" as a defense against the denigration of their style of dance, which is created and used in strip clubs.

Poles come in a variety of materials and coatings where each material possesses its own properties, advantages and disadvantages. The materials poles are made of are brass, titanium – gold, stainless steel and chrome.[17] The brass and titanium – gold poles are gold in colour and are used to enhance the grip between the pole and the dancer, these poles are normally used by more advanced dancers. The stainless steel poles aren’t as popular as the other types as they do not have the finest grip however, they are used by dancers who have sensitive skin. The chrome poles are silver in colour and are most popular amongst beginners. The finishes some dance poles may possess are silicone sleeves and powder coatings. Silicone sleeves can provide maximum grip, however, there are safety precautions dancers must take and consider before using silicone sleeves. These measures can include a great amount of clothing to be worn by the dancer and only static moves can be performed. Poles that are coated in powder can provide the best friction and maximum grip for dancers.[21][22]
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