Static Pole Basics

Pole dancing classes are popping up as studios and in fitness centers because it’s a fun, physically demanding form of exercise that can make you feel fit and sexy at the same time. Whether you’re wearing 6-inch heels or your frumpiest T-shirt, as long as you have access to a pole, you can enjoy the health benefits of pole dancing, starting with the basic wrap-around move described below.

Pole dancing is a beautifully progressive form of exercise, with many moves that absolute beginners can master quickly, right up to demanding poses that challenge even experienced dancers.

Steps

1 Claim your pole. Keep it clean cool and dry. More and more gyms are offering pole dancing classes as a creative way to get fit. Call yours to see if they offer one (and, if they don’t, ask them to). You can also find out if fitness center chains that are known to offer pole dancing classes are in your area. Many independent teachers offer pole dancing classes in local gyms and halls too, so it’s worth checking to see if anyone offers lessons near you. If you can’t find anyone to teach you this challenging activity, then you can even buy a pole to install at home (Pole Control Studios offers group, private, and streaming classes).

2 Wear comfortable clothes which expose your arms and legs. Sexiness is optional. Baring your skin will allow you to get a much better grip on the pole with your arms and legs so that you can perform these moves safely. For even better foot grips, try going barefoot or socks. Or even (if you are at home) get on the pole naked, so you have nothing to slow you down.

3 Grab the pole. Start at the back of the pole, with your inside foot close to the base. Use your dominant hand (this may not be your right hand, if you are right handed, or your left, if you are left handed) to grab the pole at over head height. Allow your arm to straighten, so your weight is hanging away from the pole at a hips width distance.

4 Step around. Keeping your outside leg straight, swing it out to the side and step all the way around the pole, pivoting on your inside foot at the same time. Allow your knee to bend slightly as you turn.

5 Hook with your knee pit on your leg. Place your outside foot down just behind the other foot. Transfer your weight to the back foot and hook your inside leg around the front of the pole, getting a good grip right behind the knee.

6 Arch your body. To finish off, arch your body backwards, lowering your hand to allow for a deeper arch. This is where flexibility comes in. Arch your back only as far as you feel comfortable and make sure that you have a good grip with your leg and your hand.