1/17/2024 0 Comments Pole dance moves names![]() ![]() Back SpinĪlso known as: Backward spin, back hook spin Image from The Art of Pole: Volume One The Back Bend is a great move for stretching and strengthening the muscles in your back and chest. To release the back bend, you exhale and slowly bring your arms back down to your sides while returning to a standing position. You hold the back bend for a few seconds, feeling a stretch through your chest and spine. You then inhale and use your core muscles to slowly arch your back, reaching towards the sky with your arms. You start by standing with your feet hip-width apart and your arms extended above your head. In a Back Bend, you stand next to the pole and hold on with your closest hand, then arch your back and extend one arms overhead while standing on the ground. The Basic Invert is a challenging move that requires strength and coordination, and is a foundational element in many more advanced pole dance routines. You maintain balance by holding onto the pole with your hands and using your core muscles to control your movements. You then use your arms to pull your body up towards the pole and wrap your legs around it, hooking your knees over the pole to secure yourself in the inverted position. You start by gripping the pole with both hands and lifting your legs off the ground. In a Basic Invert, you invert your body so that you are hanging upside down from the pole with your legs wrapped around it. The Basic Climb is a great move for building upper body and core strength, and is a key element in many pole dance routines. You then lift your other hand to grip the pole, and use your legs to push off from the floor and lift yourself up towards the pole.Īs you climb, you alternate between using your arms and legs to pull yourself higher. You start by standing facing the pole and reaching up with one hand to grasp the pole. In a Basic Climb, you use your arms and legs to climb up the pole. The Angel Spin is a great move for building strength and coordination, and is a foundational element in many more advanced pole dance combinations. ![]() You initiate the move by pushing off from the floor and using momentum to bring your legs up and around the pole, while keeping your upper body still and holding onto the pole for support. You perform this spin with your legs extended straight out and slightly apart, giving the appearance of an angel’s wingspan. In an Angel Spin, you hold onto the pole with both hands and swing your legs up and around the pole in a circular motion. So, let’s dive in and take a look at some beginner-friendly pole dancing moves that will get you started on your pole journey. Remember, every pole dancer starts at the beginning.ĭon’t rush through tricks just to tick-boxes, and don’t try to get ahead of yourself by trying to shoulder mount before you can manage a basic invert! These tricks will also help with your strength building and general conditioning that will help you transition to more intermediate and advanced moves. ![]() The tricks in this article are designed for beginner pole dancers, most beginner moves are staples for pole dancers of all levels. I began pole dancing myself in 2008/9 and totally fell in love with it and eventually ended up teaching others.Īs a pole instructor, these are a core set of move that ‘beginners’ need to to learn in order to gain enough strength to move to the next level. I have been teaching pole dancing to students (especially beginners) since 2013. There are so many different things to remember! It can be quite daunting when you start learning how to pole dance. In a class environment, you will probably learn very early along your pole fitness journey. And the best part? There’s a whole community of supportive, like-minded individuals ready to cheer you on.Įveryone has to start at the beginning, right? If you’ve recently signed up to pole fitness classes, you’re probably already fixated by pole fitness superstars on YouTube and Instagram.Īll of these dancers started by learning some basic pole tricks, just like you! This article contains some classic beginner pole moves for new dancers. ![]()
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