How to Start Pole Dancing at Home: A Complete Beginners Guide
Buying a Pole
Always buy a pole from a reputable brand that can provide safety and load testing certification.
Recommended brands: X-Pole, Lupit Pole, ThePoleItaly
Cheap knockoffs from Amazon or other sites may not be safe. Paralysis, serious injury and damage to property can result from a falling pole.
Installing your Pole
Please ensure you follow the instructions from your manufacturer on how to install your pole safely as it varies from brand to brand.
If you’re struggling then have a look on Youtube for installation videos. These can be clearer and easier to follow.
Top Tips:
Ensure your Pole is straight/level and adequately tightened.
Do safety checks (demonstrated below) each time you use your pole.
Regularly tighten and reinstall your pole.
Poles have a lifespan. This can vary depending on use. 5-10 years on average but a pole that gets a lot of use may need replacing sooner.
Keep your pole clean. You can use a high percentage alcohol based cleaner or go old school and use vodka.
Pole Safety Checks Video
What to wear and buy
You don’t need to buy anything special when it comes to clothing but you will need plenty of skin on show. Our skin provides the grip that holds us to the pole!
Clothing:
Sports Bra/Strappy Top
Short Shorts - high-waisted is fine but you will need an inner thigh grip
Socks - for turns
Light layers you can put on or remove
Equipment:
Crash Mat - non negotiable once we start inverting. Foam4Sports make good mats.
Yoga Mat - for any floor based strength training you may do.
Knee Pads - you only get one set of knees!
Grip Aids
What to Learn
I highly recommend that even home pole dancers use a structured course or system to learn to pole.
The best pole instructors have spent years and a lot of money on becoming safer and more effective teachers. There is a reason people pay for their expertise - it’s a short cut!
Most home polers who go it entirely alone, with no other input, end up quitting. Online platforms are usually a fraction of the price of studio classes and will make a huge difference. Don’t make it harder for yourself.
I may be biased but my platform is one of the most comprehensive beginner systems out there. We take you from day one and help you to build strong foundations that will guide you through your entire journey.
When we say beginner - we mean it! You need NO prior experience, strength or flexibility and we’ll take you all the way to advanced.
Appropriate Training
Too many pole dancers rush, particularly when learning at home, and wonder why they suddenly get stuck or can’t achieve certain skills.
We need to have enough ability, strength and flexibility for what we’re trying to learn. This is why an instructor can be valuable because they know how to get their students there!
But if you want to go it alone…
I would focus on:
Ensuring you always warm up and cool down
Basic Steps like Step Around/Around the World
Turns like Pole Pirouettes
Basic Spins such as Fireman, Front Hook, Chair Spin
Basic Poses like Pole Seats
Climbs
Dynamic Skills like Fan Kicks
We want to gradually increase how much of our body weight we are holding. It is absolutely normal to not be able to hold or lift yourself in the beginning so…
Strength and Flexibility Training
You will not build adequate strength or flexibility just by doing pole tricks. We need targeted strength training either on or off the pole.
Comprehensive learning platforms, like Practical Pole, will include this as standard. You could also seek out personal training or other fitness classes to supplement your pole training.
Managing Expectations
Pole is hard. We can have a lot more fun with it when we remove unrealistic expectations.
There is no set amount of time to achieve anything specific in pole. There are students many years in working on their inverts (any upside down trick) and others who can invert almost immediately.
We are all different.
I didn’t feel like a “real” pole dancer until I had been teaching and doing pole full time for 6 years.
If you have reasonable expectations, enjoy your journey rather than rushing or pressuring yourself and seek out expert instructors - you’ll be just fine!