Pole Essentials A Beginners Guide to Mastering the Pole

A Step-by-Step Guide to Mastering Classic Pole Dance Moves
Pole Essentials A Beginners Guide to Mastering the Pole
File Size :
4.40 GB
Total length :
3h 30m



Taya Shteflyuk


Last update




Pole Essentials A Beginners Guide to Mastering the Pole

What you’ll learn

Master basic pole dance techniques, including spins, climbs, and holds, with proper form and alignment.
Understand and apply essential safety considerations for practicing pole dance, including grip strength and proper equipment usage.
Improve overall strength, flexibility, and cardiovascular endurance through regular pole dance practice.
Develop confidence and self-esteem as a pole dancer, and understand the basic terminology and concepts used in pole dance culture.

Pole Essentials A Beginners Guide to Mastering the Pole


No experience needed. You will learn everything with this course.


This course is designed for beginners who want to learn the fundamentals of pole dance. You’ll start with basic techniques and moves, including spins, climbs, and holds, building your confidence and strength as you progress.The course is divided into sections, each focusing on a specific aspect of pole dance. You’ll learn proper grip and body alignment, as well as essential safety considerations to ensure a safe and effective practice.I will guide you through each step, offering modifications and tips to help you perfect your technique. You’ll also learn basic pole dance terminology, so you can confidently communicate with other pole dancers and instructors.By the end of the course, you’ll have a solid foundation in pole dance and be ready to move on to more advanced techniques and routines. Whether you’re a complete beginner or have some pole dance experience, this course is a great way to build your skills and confidence in this dynamic and exciting sport.Pole dance and youPole dance is not only a fun and engaging form of dance, it also offers numerous health benefits. Here are a few reasons why pole dance can benefit your health:Builds Strength and Muscle Tone: Pole dance requires you to use your entire body, which means it’s a great form of full-body workout. It engages and tones muscles you may not have even known you had, particularly in your arms, back, and core. By regularly practicing pole dance, you can build strength and improve your overall muscle tone.Enhances Flexibility: Pole dance involves a lot of stretching and holding positions, which can help improve your flexibility and range of motion. This can also reduce the risk of injury in other physical activities and improve your posture.Increases Cardiovascular Endurance: Pole dance is a physically demanding form of exercise that can get your heart rate up and improve your cardiovascular endurance. This can have significant benefits for your overall health, including reducing the risk of heart disease and stroke.Boosts Confidence and Self-Esteem: Pole dance can be a challenging form of dance, but with practice, you can see significant improvements in your technique and skill. This can boost your confidence and self-esteem, as well as provide a sense of accomplishment.Promotes Mental Health: Pole dance can also have mental health benefits, as it can be a stress-relieving and mood-boosting activity. The physical and mental challenge of pole dance can provide a sense of accomplishment, satisfaction, and a boost to your self-esteem.In summary, pole dance is a fun, engaging and challenging form of exercise that can provide significant benefits for your physical and mental health. By incorporating pole dance into your fitness routine, you can improve your overall health and wellbeing.


Section 1: Introduction

Lecture 1 Introduction

Section 2: Warm up and conditioning

Lecture 2 Warm up and conditioning #1

Lecture 3 warm up and conditioning #2

Lecture 4 Conditioning with pole

Section 3: Spins with the pole

Lecture 5 Standing and walking

Lecture 6 Around the world spin

Lecture 7 Inside leg hook spin

Lecture 8 Fireman

Lecture 9 Chair spin

Lecture 10 Both knees on pole spin

Lecture 11 Windmill

Lecture 12 Diamond spin

Lecture 13 Diamond facing the pole

Lecture 14 Back diamond

Lecture 15 Attitude spin

Lecture 16 Back attitude spin

Lecture 17 Back spin

Lecture 18 Straight legs spin

Lecture 19 Tuck spin

Lecture 20 Pirouette

Lecture 21 Pirouette with hands up

Lecture 22 Pirouette into back spin

Lecture 23 Combinations with pole spins

Section 4: Spinning pole mode

Lecture 24 Knee hook backward spin on spin pole

Lecture 25 Knee hook forward spin on spin

Section 5: Main tricks on Beginners level

Lecture 26 Inversion

Lecture 27 Pole climb

Lecture 28 Pole sit and lay back

Lecture 29 Headstand

Lecture 30 Climb on spin pole

Section 6: Cool down

Lecture 31 Cool down and stretch

Beginners in pole dancing with zero to some experience.

Course Information:

Udemy | English | 3h 30m | 4.40 GB
Created by: Taya Shteflyuk

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