Pole dance
Pole dance combines dance, strength and acrobatics on a vertical steel pole. You climb, spin, hold your body in shapes and, as you progress, turn upside down. Its sporting form, pole sport, is a competitive discipline with its own federations and rules. It is taught in small groups, barefoot.
What it is for
Section titled “What it is for”- Strength in the arms, shoulders, back and trunk — you lift and hold your own body weight.
- Flexibility, especially for splits and backbends on the pole.
- Coordination and body control, and a sense of where you are in space when you spin or hang upside down.
- Confidence: every new trick is a clear step forward.
- Performance: routines join tricks and dance, for shows and competitions.
Equipment
Section titled “Equipment”- Shorts and a sports top that leave the legs, arms and waist bare: your skin holds you on the pole, and fabric slips.
- No body cream or lotion on the day of the class — it makes the pole slippery. Take off rings, bracelets and watches.
- Knee pads can help in floor work. Some studios allow grip aids for sweaty hands; ask first.
- The studio provides the poles, which can often be fixed or set to spin, and crash mats. Bring water and a towel.
How a class goes
Section titled “How a class goes”- 60–90 minutes. Groups are small: each person has a pole, or two people share one and take turns.
- A warm-up and strength work, often on the floor, with care for the shoulders and wrists.
- Basic moves first: walking round the pole, simple spins, a climb, a seated hold. Turning upside down comes later, once you have the strength, and with the instructor spotting you.
- Tricks are learned on both sides, then linked with dance movement into a short combination.
- The class ends with stretching.
- In your first class nobody expects strength. Bruises on the legs are common in the first weeks, while the skin gets used to the pole.
Who it suits best
Section titled “Who it suits best”- People who want strength and flexibility in a creative form rather than in the gym.
- Former gymnasts, dancers and acrobats, and complete beginners alike — strength builds step by step.
- People of different ages and body types.
- Anybody who enjoys goals: pole has a clear ladder of tricks. For work on other aerial equipment, see Aerial hoop and Aerial silks; for the dance style in high shoes, see Exotic pole.
- It suits less anybody with shoulder, wrist or back injuries. High blood pressure or pregnancy may rule out turning upside down. Ask your doctor and tell the instructor.