Top Tips for a Pole Class Newbie
Updated: Jun 9
After numerous exposures to pole dance excellence on TV, in your community, and maybe
even seeing some friends on social media trying this intriguing apparatus, you're finally ready to
take your first spin! The pole community is truly one of the most inclusive, welcoming groups
there is and anyone who has the desire to use pole as a way to get fit, for art, or drumming up
more sensuality in their lives, there is space at our table for all of us. We want you to feel
prepared and enjoy the experience from day 1, that’s why we’ve gathered our best tips for
beginner polers here. We are thrilled you are finally releasing your inhibitions and coming to fly
1. You do not need to be a beast in the gym to start your pole journey. The most efficient way to
get strong for pole is to simply start coming to pole. Pole is an amazing alternative to a
traditional gym to get a good strength building workout in, and you will get more flexible too.
Even doing your first spin on the pole you will activate your triceps, biceps, lats, and abs – and
when you point your toes and engage your entire lower body as required for good form it turns
into an entire full body workout. Typically in pole class we will start with a bodyweight fitness or
mobility warmup, then you will have time to learn and drill various types of spins and tricks.
2. Have an open mind and be willing to try new things. You might feel shy or worried that you
are going to look silly, but it’s ok. We all felt awkward in our first class. Once you get familiar
with the warmups, stretches, and have an understanding of pole technique, it becomes less
clumsy and you will start to develop more grace than before.
3. If you cannot get something the first time, do not fret – we have lots of variations and many
other prompts for you to try. When you realize how truly capable and close you are to reaching
your pole goal, it will build the motivation to continue trying to understand and master the task at
hand, and it will be so rewarding to finally accomplish the seemingly impossible feat.
4. Do not compare your abilities to others. We all have our strengths and weaknesses.
Someone who may be amazing at static pole may have a hard time with spin pole. Someone
who is really athletic and can do flips like a gymnast may not be so great at fluidly moving
around the pole. Someone who may be good at body grips may not be so good at poses that
require a lot of grip strength. In order to become proficient in all areas of the pole it is important
to have a well-rounded practice. If you have trouble doing anything right off the bat in pole, do
not feel incapable, just listen to your coach and give yourself time to learn this brand new mind
twisting thing. Yes, pole is not easy, it will require you to focus on mind-body connection and
learn new body mechanics that you have never done before.
5. Wear comfortable clothing that doesn’t restrict your range of motion. If it’s chilly outside feel
free to wear something that covers your legs but always bring shorts. We do not wear street
shoes in the studio so no special footwear is necessary. Pole footwear (gorgeous pole platform
stilettos) is not necessary for your first class. Avoid wearing bracelets or rings. It could make it
harder to grip the pole, can potentially cause injury, and scratches the pole. No fresh oil or lotion
on your hands or body. A dry pole is a safe pole. We want to be able to have a strong grip, but
slippery skin can make it difficult. Do bring a water bottle to stay hydrated, a yoga mat for
warmups, and a positive attitude to rock that pole!
Owner/Instructor, Peacock Pole Art & Body Weight Fitness