Pole
Pole is a versatile discipline that involves dancing, and performing skills on or around a metal pole. Pole has roots in sensual dance and strip clubs, and has since evolved into more styles that included focuses of fitness, acrobatics, contortion and modern dance. Among these different styles there are a variety of fun and challenging skills to learn including climbs, spins, drops, mounts, hangs and even simply walks around the pole. It takes time to get use to some of the bruises and burns or "pole kisses" that come along with practicing pole, but eventually they can be worn as badges of honor or memorabilia of the epic things you did on the pole.
Pole Skills
Videos
Shoulder Mount Conditioning - Aerial Trap Pull
Shoulder Mount Conditioning - Seated Shoulder Mount
Shoulder Mount Conditioning - Kneeling Shoulder Mount
Shoulder Mount Conditioning - Pike Slides
Aerial Invert Tutorial--3 ways, 1 easy way to invert
Invert tutorial----basic invert to leg hang
How to do an Inside Leg Hang - Pole Dancing by ElizabethBfit
Outside Leg Hang - Pole Dancing by ElizabethBfit
Beginner Pole dancing - Learn how to climb the pole
Aerial Bodywave Tips
Human flag Technique Tips (Ian's Polymathic Tutorials)
Intro To Pole Dancing – Beginner Flow
Intro To Pole Dancing – Going Up!
Intro To Spin Pole
Videos
Shoulder Mount Conditioning - Aerial Trap Pull
Want to strengthen and condition for your AERIAL Shoulder Mount ON the pole? Then join @mischkapoledancer as she demonstrates a range of strengthening exercises for advanced levels on the pole to work towards your Shoulder Mount. 🤸Aerial Trap Pull: In an aerial shoulder mount prep position actively bring the elbows together and engage the abdominals to lift the legs off the pole. Hold for up to 10 seconds. Repeat x 5-10 reps. 🤸 Eccentric Shoulder Mount: After tucking up to a shoulder mount position, lower the body back down to the floor as slowly as possible. Repeat 2 x 4-6 reps. 🤸 Eccentric Single Straight Leg Shoulder Mount: After tucking up to a shoulder mount position, straighten one leg out & lower the body back down to the floor as slowly as possible. Repeat 2 x 4-6 reps. 🤸 Eccentric Straight Leg Shoulder Mount: After tucking up to a shoulder mount position, straighten both legs & lower the body back down to the floor as slowly as possible. Repeat 2 x 4-6 reps. Did you find this helpful? Then comment below 💜👇 And don't forget to tag @thepole.physio in your Shoulder Mount conditioning videos! #polephysio #poledance #poledancer #aerial #cirque #polesport #poletraining #polestrength #poleconditioning #poletutorial #polefitness #polefit #polelife #poletips #lyra #hoop #poledancenation #poledancersofig #polescience #poledancersofinsta #pdbutterfly #pdextendedbutterfly #pdshouldermount #pdayesha #pdstaticv #pdpencil #pdironx #pddeadlift #pdhandspring A friendly reminder that the Shoulder Mount is an advanced trick and conditioning should ONLY be undertaken if your instructor has deemed you ready to work on this trick. This information is general advice only and we are not liable for any injuries that may occur during training.
Shoulder Mount Conditioning - Seated Shoulder Mount
Want to strengthen and condition for your AERIAL Shoulder Mount ON the pole? Then join @mischkapoledancer as she demonstrates a range of strengthening exercises for advanced levels on the pole to work towards your Shoulder Mount. 🤸Seated Shoulder Mount: Whilst sitting against the pole, drive the knees to the chest & lift off the floor to a shoulder mount. Slowly lower back to the floor. Repeat 2 x 4-6 reps. 🤸 Seated Shoulder Mount Pike: Whilst sitting against the pole, pike the legs to the roof & lift the hips off the floor. Slowly lower back to the floor. Repeat 2 x 4-6 reps. 🤸 Straight Leg Seated Shoulder Mount: Whilst sitting against the pole, straighten the legs & lift the hips off the floor. Slowly lower back to the floor. Repeat 2 x 4-6 reps. 🤸 Seated Shoulder Mount Pencil: Whilst sitting against the pole, pike the legs to the roof & lift the hips off the floor until you’re inverted in a pencil position. Slowly lower back to the floor. Repeat 2 x 2-4 reps. Did you find this helpful? Then comment below 💜👇 And don't forget to tag @thepole.physio in your Shoulder Mount conditioning videos! #polephysio #poledance #poledancer #aerial #cirque #polesport #poletraining #polestrength #poleconditioning #poletutorial #polefitness #polefit #polelife #poletips #lyra #hoop #poledancenation #poledancersofig #polescience #poledancersofinsta #pdbutterfly #pdextendedbutterfly #pdshouldermount #pdayesha #pdstaticv #pdpencil #pdironx #pddeadlift #pdhandspring A friendly reminder that the Shoulder Mount is an advanced trick and conditioning should ONLY be undertaken if your instructor has deemed you ready to work on this trick. This information is general advice only and we are not liable for any injuries that may occur during training.
Shoulder Mount Conditioning - Kneeling Shoulder Mount
Want to strengthen and condition for your STRAIGHT LEG Shoulder Mount ON the pole? Then join @mischkapoledancer as she demonstrates a range of strengthening exercises for advanced levels on the pole to work towards your Shoulder Mount. 🤸Kneeling Shoulder Mount: Starting in a kneeling position, lift to a shoulder mount then front crucifix leg hook. Slide down the pole to the knees then repeat. Repeat x 3-5 reps. 🤸 Seated Pike Leg Lifts: In a seated shoulder mount, pike the legs together off the floor & lift towards your chest. Repeat 2 x 8-12 reps. 🤸 Seated Straddle Leg Lifts: In a seated shoulder mount, straddle the legs & lift them off the floor towards your chest. Repeat 2 x 8-12 reps. Did you find this helpful? Then comment below 💜👇 And don't forget to tag @thepole.physio in your Shoulder Mount conditioning videos! #polephysio #poledance #poledancer #aerial #cirque #polesport #poletraining #polestrength #poleconditioning #poletutorial #polefitness #polefit #polelife #poletips #lyra #hoop #poledancenation #poledancersofig #polescience #poledancersofinsta #pdbutterfly #pdextendedbutterfly #pdshouldermount #pdayesha #pdstaticv #pdpencil #pdironx #pddeadlift #pdhandspring A friendly reminder that the Shoulder Mount is an advanced trick and conditioning should ONLY be undertaken if your instructor has deemed you ready to work on this trick. This information is general advice only and we are not liable for any injuries that may occur during training.
Shoulder Mount Conditioning - Pike Slides
Want to strengthen and condition for your AERIAL Shoulder Mount ON the pole? Then join @mischkapoledancer as she demonstrates a range of strengthening exercises for advanced levels on the pole to work towards your Shoulder Mount. 🤸Seated Shoulder Mount: Whilst sitting against the pole, drive the knees to the chest & lift off the floor to a shoulder mount. Slowly lower back to the floor. Repeat 2 x 4-6 reps. 🤸 Seated Shoulder Mount Pike: Whilst sitting against the pole, pike the legs to the roof & lift the hips off the floor. Slowly lower back to the floor. Repeat 2 x 4-6 reps. 🤸 Straight Leg Seated Shoulder Mount: Whilst sitting against the pole, straighten the legs & lift the hips off the floor. Slowly lower back to the floor. Repeat 2 x 4-6 reps. 🤸 Seated Shoulder Mount Pencil: Whilst sitting against the pole, pike the legs to the roof & lift the hips off the floor until you’re inverted in a pencil position. Slowly lower back to the floor. Repeat 2 x 2-4 reps. Did you find this helpful? Then comment below 💜👇 And don't forget to tag @thepole.physio in your Shoulder Mount conditioning videos! #polephysio #poledance #poledancer #aerial #cirque #polesport #poletraining #polestrength #poleconditioning #poletutorial #polefitness #polefit #polelife #poletips #lyra #hoop #poledancenation #poledancersofig #polescience #poledancersofinsta #pdbutterfly #pdextendedbutterfly #pdshouldermount #pdayesha #pdstaticv #pdpencil #pdironx #pddeadlift #pdhandspring A friendly reminder that the Shoulder Mount is an advanced trick and conditioning should ONLY be undertaken if your instructor has deemed you ready to work on this trick. This information is general advice only and we are not liable for any injuries that may occur during training.
Aerial Invert Tutorial--3 ways, 1 easy way to invert
This video shows how to invert from up on the pole. It shows 3 ways, 2 involve lifting your legs up and the other involves lowering from above. As any weight lifter will tell you you are stronger lowering than lifting. #poledance #poledancing #poleinstruction #aerialinvert #invert
Invert tutorial----basic invert to leg hang
This video shows how to do a basic invert first and then once upside down how to take that into a one leg hang. This video contains entry into an inside leg hang.
How to do an Inside Leg Hang - Pole Dancing by ElizabethBfit
How to do the inside leg hang on the pole. The inside leg hang is a beautiful pole move in itself and also a crucial transition for many intermediate and advanced pole combos. If you are not inverting yet you can work on finding the hold for this move from the floor. If you are an inverter you can work on getting into this from your invert as well as from the floor. For more tutorials and training go to www.elizabethbfit.com Try this move out and please tag me in your endeavors with @elizabeth_bfit and #elizabethbfit. If you are having trouble with the move please post your videos and ask your questions and I will give pointers and tips as needed. If you have any questions about this tutorial please leave your comments below and I would love to answer them. If you have any requests for future tutorials please leave them in the comments below!
Outside Leg Hang - Pole Dancing by ElizabethBfit
The outside leg hang is probably one of the first inverted moves polers learn after they start inverting. But many never embrace it to the point where they can relax and rest while in an outside leg hang. Do you struggle to maintain your outside leg hang or just avoid it at all costs? Here are a few tips and adjustments to help you find the proper positioning so as to master your outside leg hang. For more upcoming tutorials and training go to: www.elizabethbfit.com Try this move out and please tag me in your endeavors with @elizabeth_bfit and #elizabethbfit. If you are having trouble with the move please post your videos and ask your questions and I will give pointers and tips as needed. If you have any questions about this tutorial please leave your comments below and I would love to answer them. If you have any requests for future tutorials please leave them in the comments below!
Beginner Pole dancing - Learn how to climb the pole
Learn the proper technique for climbing the pole without wasting energy or hurting yourself. Anyone can learn to pole dance and I'm ready to teach you💯😍‼️ 💅🏾Order your Chrome F2F Dance Pole: https://fit2flaunt.com/product/chrome-dance-pole/ 💅🏾Order your Pink Silicone F2F Dance pole : https://fit2flaunt.com/product/silicone-dance-pole-pink/ 🔥Download the F2F App ( iTunes) : https://apps.apple.com/us/app/fit-2-flaunt/id1501799266 🔥Download the F2F App (Google play): https://play.google.com/store/apps/details?id=com.cizotech.fit2flaunt&hl=en_US 😍Join the Flaunter family on Instagram: https://www.instagram.com/fit2flaunt/?hl=en
Aerial Bodywave Tips
Want to do an aerial bodywave? 🤩 💗 Isolate your bodywaves to your ribcage & below. (The ability to segment your spine is key, so practicing them in a full bracket on the floor will help you feel the available space) 💗 Strengthen your full bracket pencil hold 💗 Play around with shapes! You can keep them small and condensed or turn it into a big, scrumptious gallop. ✔ Save it ✔ Tag a friend who loves a bodywave ✔ Get practicing ✔ Post it and tag me 😻😻 Thank you @jenynebutterfly for inspiring me with these, many, many moons ago. Wearing @off_thepole crop lounge top (code LEAHROSE10) . . . . . . . . #poletricks #pdbodywave #offthepole #cardiff #fitnesstips #aerialartist #bodywave #aerialtricks #poletips #poledance #polefitness #poleheels #poledancing #poledancerofig #lifeisbetterupsidedown #poldance #poledivas #pdheels #polesisters #polejourney #polelife #polersofig #pdtrick #poledancenation #poledancerofinstagram #poledancefitness #poleaddict
Human flag Technique Tips (Ian's Polymathic Tutorials)
Following a few simple techniques can make the flag way easier and look way sharper!
Intro To Pole Dancing – Beginner Flow
If you're new to pole dancing, or have never touched a pole before, start here! This beginner sequence will help you get acquainted with walking, turning, and spinning on this apparatus while exploring static rotation and proper body engagement. 0:42 - a note for beginners 2:08 - basic pole walk 4:12 - dip turn 6:37 - grip modification for tight shoulders 7:15 - connecting multiple dip turns 8:02 - one-arm dip turn progression 9:04 - backwards stag spin
Intro To Pole Dancing – Going Up!
Now that you're feeling comfy moving around the pole, let's get vertical! This sequence will introduce you moving up the pole with climbing drills and a basic seated pose, with a simple, controlled descent to finish. 0:44 - carousel kick 2:37 - passé stand 3:09 - pull up to sit 5:07 - “pinup girl” descent 5:27 - ouch, this hurts! 6:15 - carousel kick progressions 7:05 - pole stand / preparation for climbing
Intro To Spin Pole
Ready to put your pole on spin mode? In this video, you'll learn a simple, yet beautiful beginner sequence that will help you explore spin pole with controlled, fluid movement. * Prerequisites: must understand basic climbing and pole sits on static pole. 1:00 - preparation for forearm climbing 2:43 - how to spin safely 3:34 - making your climbs pretty! 4:09 - pole sit / experimenting with lever length 5:24 - the “vomitron” spin 6:52 - controlling your speed 7:48 - “flying sit” progression
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