Because what we do is still considered taboo by many, there is a unique closeness that bonds us together. There are pole dancers of all professions, ethnicities, religions, cultures, sizes, and ages. I have friends all over the world because of pole dancing. I have friends who have been able to travel the world because of it. We support each other through learning new moves. We share each other’s videos. We watch each other perform. This shared interest bonds us with a special understanding.

China has had a tradition of entertaining mourners at funerals as far back as the Qing Dynasty, established in 1636. Some experts said that having exotic dancers at funerals – and at weddings – was a form of fertility worship. “In some local cultures, dancing with erotic elements can be used to convey the deceased’s wishes of being blessed with many children,” Huang Jianxing, a professor in Fujian Normal University’s sociology department, told the Global Times.
1. PREHAB! Condition your body before it’s too late. Prevent injuries by doing prehab instead of rehab. Pole is such an extreme sport, so your body needs to have a certain level of all-round fitness (at that doesn’t just mean cardio!) to be able to cope with the extreme positions and forces put through the body. It’s a little naive of us to think we can go from doing no or little sport/activity to then become an amazing pole dancer. The same goes for sitting down all day then jumping straight into a pole session. We need to prepare the body for the epic sh*t we’re about to do!

3. Freestyle, freestyle, freestyle I love flowing into and out of my movements, feeling the music and working on beats and lyrics. If you feel stuck sometimes in your creativity and feel like nothing really flows at all, the best thing to practice is freestyle. To dance freely (especially if you don’t come from a dance background) is often very hard and feels awkward in the beginning. But trying to follow your body without too much intention of your mind can bring you in so many new transitions and help you also with writing a routine. While having certain combos that you love to do is great, trying to go the other way that you normally would open a whole new world. Put on music that you love, don’t be afraid to look weird (I „fail“ in Freestyles all the time) and just try to focus on where it pulls you. Be confident, enjoy and just move!
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.[16] 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.[20][21]
This technique can be applied to many moves. If you look at a move you want to do, figure out the first step, whether this is lifting your feet off the ground or holding yourself up by your legs. Whatever the first move is, practise holding your body up in this way and make sure you can confidently do this on each side. You can strengthen your whole body this way as you are often working more than one muscle group at a time. This is also brilliant for those moments of frustration when you don’ t want to try that particular move again – simply work on some strength training.
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.[23] 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]

Flexibility is more about working on your range of motion, stretching your muscles, moving from your core and improving your balance. Examples of activities that focus on flexibility include gymnastics, acro, yoga, antigravity yoga, pilates, tai chi, or Flex & Bend classes at The Pole Project! 😉 Martial arts such as kickboxing, MMA, judo, jiu-jitsu, karate and taekwondo also have an emphasis on flexibility.

What’s it actually like? Not sexy in the slightest. Walking home after an hour of pole dancing was like being kicked in the thigh by a horse and then subjected to a weaponised bout of chub-rub. The lesson started off easily enough – and fortunately I was strong enough to flip upside down with relative ease – but the real problems came when I had to hold myself up the pole with my thighs alone. The grip you need for this is berserk, and the pole intrudes upon your most intimate areas in a frankly unnecessary way. And this was just beginners’ stuff – my instructors Bex and Claire could contort themselves wildly on the pole without so much as breaking a sweat. By the end of the class, my thighs were covered in so many sores and friction burns that I had to nick some of my son’s nappy rash cream to soothe myself. Pole dancers are tough, probably much tougher than we’ve previously give them credit for.
THE EMPOWERMENT SERIES (Advance Level 4/5) – The Branded Level, Take everything you learned from The Escape and Discovery Series and bring it all together here. This class was created for the pros wanting to continue to challenge themselves by building their stage presence and performance. This class focus on more intense advance pole techniques, tricks, spins, floorwork, dance routines, handstands, splits and doubles partner tricks. The empowerment level focus on creating and building show routines that are true to oneself through the art of pole performance.  (This Class Is Recommended Only If You Have Prior Pole Experience On A Professional Level.)  
In this class, you will learn more complex and combined spins, as well as exploring inversions, tricks and holds. We will combine flow and power in this hour!!! We will also dedicate time in this class to work on what we've been trying to master as individuals on our Pole journeys. We will incorporate spin and static pole moves. Prerequisite: Minimum two months experience.

Lie faceup on mat, legs together, core engaged so lower back is flat against mat. Rest arms overhead on mat. Lift feet straight up to the ceiling. Keeping upper body still, use both feet to trace letters in the air to spell a word. Mays's favorite word to spell? Penis. "Because people don't even realize what we spell. They're just like, 'We spelled a word? I thought we died.'"
At OpenDance Academy we take your personal training to a whole new level with our Flexibility and Stretching Class. We are an online educational resource full of videos done by professionals and industry leaders, who share tips, advice, and famous moves and exercises you won’t find anywhere else. All you need is a Wi-Fi connection and a laptop, tablet or smartphone, and you can experience our complete course in any part of the world, whether it be in your pyjamas at 5 in the morning, or in an empty gym with a couple of interested friends. We are here for you whenever you want to learn at a gym that’s available for you whenever you want to care about you again.
For beginners, do the listed exercises below for 5 reps each and move to the next on the list until you finish the whole cycle. Gradually increase the number of reps and cycles as you get used to the whole process. Aim to achieve around 15 reps of each and 3 whole cycles. You’ll feel your strength building up through time and the best thing is you can do all these even in the absence of a dance pole.
For beginners, do the listed exercises below for 5 reps each and move to the next on the list until you finish the whole cycle. Gradually increase the number of reps and cycles as you get used to the whole process. Aim to achieve around 15 reps of each and 3 whole cycles. You’ll feel your strength building up through time and the best thing is you can do all these even in the absence of a dance pole. is part of the Meredith Health Group. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. See the Terms of Service and Privacy Policy (Your California Rights)for more information. Ad Choices | EU Data Subject Requests
Having said this, there is a spectrum. At one end, you have general strength building which should form the foundation of any strength building programme (this might include things like core training and more traditional compound strength-building movements in the gym, like squats and barbell deadlifts). At the other end, you have pole-move specific strength training (this might be as specific as performing shoulder mount dismounts on the pole to help build strength, very specifically, for your shoulder mount).