Dance poles that are permanent are fixed to the ceiling supported by a beam located the roof and they are fixated to the floor by different brackets and bearings. The way poles are fixed to the ceiling and the floor varies by which pole brand is purchased. Portable poles are attached to a base or a portable stage and do not need to be attached to the ceiling. These poles can easily be removed, dismantled and transported into cases to different locations.[17]
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!
Always use a crash mat designed for pole dancing as they can protect you from some nasty falls and injuries. As you’ll be learning pole dancing at home, and not in a studio, it’s important that you take these extra precautions as there will be no one to blame but yourself if the unthinkable happens. Read our safety guide for pole dancing at home (opens in a new tab).
Pole dancing is a full-body workout. It is resistance training and cardio in one. Flexibility is improved as well. Pole dancers perform acrobatic tricks either suspending their weight or propelling it around a metal pole. The simple act of climbing a pole is an incredible display of strength. It is no surprise, then, that most pole dancers insist they have never looked or felt better. Natasha Wang is a world champion pole dancer who didn’t even start until age 29. Greta Pontarelli is a champion pole dancer at age 63—and she only began a few years ago.

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]
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]

The use of pole for sports and exercise has been traced back at least eight hundred years to the traditional Indian sport of mallakhamb, which utilizes principles of endurance and strength using a wooden pole, wider in diameter than a modern standard pole. The Chinese pole, originating in India, uses two poles on which men would perform "gravity defying tricks" as they leap from pole to pole, at approximately twenty feet in the air, further information can be seen in the old vintage documentary series of mallakhamb, by yasho purush film on YouTube.[8]
×