How to Do Pole Dancing Exercises

Transcript How to pick the proper pole for you and what you need it for, basically you have two options. I’m going to point out my two best options, that I personally like. You have the X-Stage Lite, which is a 40 mm pole, but they do make them in 45, as well. It’s quite …

Transcript I’m here to talk to you about how to select the right pole shoe. Now as fabulous as all of these shoes may be, some are better for pole dancing then others. Typically, a mule style shoe does not work very well.Very easily, it can get thrown off of your foot as your spinning …

Transcript Hi, my name is Wendy Traskos and I’m the co-founder of the US PDF. I’m also the co-creator of Climb & Spin, Pole Dance Education and I’m also the owner of New York Pole Dancing. I’ve been pole dancing for over 10 years and one thing that I absolutely love about pole dancing is …

Transcript Okay, we’re going to go over today, an extreme pole move and it’s going to require a death drop. Now it sounds a little scary, but it’s not as scary as it sounds. You’re basically going to climb to the top of the pole, as high as you can. The higher your pole is, …

Transcript Hi, my name is Wendy and I’m here to talk to you about what BrynLyn is going to do on the spinning pole today. BrynLyn is going to show you an example of the U.S. PDF, U.S. Pole Dance Federation Pro compulsory spinning pole requirement. The requirement lasts 30 seconds and you need to …

Transcript This is an outside knee hang with an added back arch and head to toe grab, also known as the Marley. It’s a very beautiful move, if you have back flexibility to showcase. It looks wonderful on the spinning pole and even better with two people. So one person will want to be near …

Transcript I’m going to go over some drops from climbing position. For proper climbing technique, refer to Laura Michael’s video on how to safely get to the top of the pole and utilize your bigger muscles and your leg strength versus hoisting up with your arms. Once you’re at the top of the pole, one …

Transcript I’m going to show you a chest swing. This is a great move to add to any routine. It’s a beautiful dance transition and not too athletic, so you won’t exhaust yourself doing this. Start with your right hand about shoulder height holding on to the pole. Your going to step your right foot …

Transcript So this is the free-handed bicep grip straddle, also known as the Teddy Bear. This is good to do probably from at least one level of climb. You’re going to bring yourself into your right bicep grip. Think about bringing you’re hips to the front of the pole or you can think about twisting …

Transcript Today I’m going to talk about safely getting into and out of the superman or some of us like calling it the superwoman. I suggest practicing it on the floor first. Particularly, so that you can review the position of your shoulder on the floor. I’m just going to walk through what I would …

Transcript In a basic pole routine, it’s important to have a nice, balanced mix of spins, tricks, climbs and transitions. If you’re creating your own routine, one thing you can do is freestyle to music that you like, relying on the skills that you already know. Perhaps even some of the skills you’ve seen in …

Transcript I’m going to talk today about a tandem pole trick for all you lonely polers out there that want somebody to pole dance with you and want somebody to experience the pole with you. This is going to be a fun way to start doing some tandem pole stuff. BrynLynn and I are going …

Transcript I’m going to be demonstrating just a basic climb and spin routine, with the climb and spin fundamentals of just a basic spin, some dance transitions and a basic climb. These are some basic things to focus on once you first begin pole dancing. A pole dancing routine doesn’t have to have a lot …

Transcript I’m here today to talk about how to maximize your straddle through a few different stretches. So we’re going to start with a deep squat. Here you want to make sure that your knees are over your toes and that you’re opening your hips. Pressing your knees towards the back and your hips forward. …

Transcript Today we’re going to learn an advanced pole split. We’re going to do this on the stationary pole. You’re going to go climb up the pole and you’re going to sit back into your double knee brace, so squeezing the pole between your knees and sit back into your double-knee brace. You’re going to …

Transcript Today we’re going to go over some ways to maximize your hamstring flexibility. We’re just going to start with just warming up the hamstrings. You actually want your muscles to be fairly warm before you start stretching them, so we’re just going to start with a few squats. So you’re going to stand with …

Transcript I’m going to demonstrate a style of pose that you can do from any point on the pole. It’s a great pose to hold or it’s also a great descent. It’s very beautiful. Shows off the lines of your body, just overall aesthetically pleasing. So we’re going to assume that you’re perhaps at the …

Transcript I’m going to show you an advanced pole move that you can perform either on a spinning pole or a static pole. It’s very impressive on a spinning pole. You want to make sure you’re really well warmed up. You can consult my video on how to get a better straddle, because we’re going …

Transcript Hi, I’m Gabrielle, one of the U.S. PDF Pro Title holders, and I’m going to go over one of the compulsory requirements for the U.S. PDF Pros, the elbow handstand. The elbow handstand involves a push/pull technique. You’re pushing with one arm and you’re pulling with the other. If I were to do the …

Transcript I’m Gabrielle, and I’m going to talk about the butterfly. It’s a push/pull handstand, so it’s not luck that you’re hanging out there. You’re actually utilizing a push/pull technique that can be practiced in a right side up position with your feet on the floor. Top arm is pulling with our shoulder down. Bottom …

Transcript I’m going to demonstrate the inside hook skater spin to a reversed bicep grip body spiral. This is a required element for the U.S. PDF Amateur Competition. So you’ll start with your right hand high, in your half-moon pose. Prepping for your outside hook spin. You’ll take three steps. Stepping right, left, right. Reaching …

Transcript Today I am going to be demonstrating the USPDF, United State Pole Dance Federation, amateur spin. This is the spin that’s required of you if you’re going to be competing in the USPDF amateur division. It’s called free hang to a reverse inside hook. You want to start with your hand nice and high, …

Transcript I’m going to show you a basic climb. You’re going to start by standing behind your pole, so when we climb on the right we have our left hand high, this is to help assist us in layered grips for seamless transitions with our hands to avoid lots of grabbing and monkeying up the …

Transcript How to do a basic invert. Today I’m going to talk to you about how to do just a basic bicep grip inverted straddle. In another video I am talking how to take this inversion and make it spin which makes it a lot more fun, but you’re going to want to try to …

Transcript So today we’re going to learn a spinning pole move. It’s fairly advanced, so you want to be pretty comfortable on the spinning pole before you try this. When you get up to the pole, you’re going to want to have the pole to the left side of your body, swing your right leg …

Transcript So today I’m going to be talking to you about how to take just a basic climb that you probably already watched and learned on Laura Michaels video when she demonstrated how to do a basic climb with proper technique. Technique is still important when adding artistry to your climbs, but it definitely makes …

Transcript Hi, I’m going to go over the inside leg hang. You have to go into your basic straddle inversion to get into the inside leg hang, so you can review BrynLyn Loomis’ video on the basic bicep straddle. I’m going to go into that bicep grip position. If you’re doing it on your right …

Transcript I’m going to demonstrate the jade split for you. It can also be called the supine split. This is a required move for the U.S. PDF Pro Competition. So you’re going to start in your right bicep grip, prepping for your inverted straddle. You can consult BrynLyn Loomis’ video on the inverted straddle for …

Transcript Hi. I’m here to talk to you about some basic spinning technique on the stationary pole or the static pole, whichever you want to call it. A couple things. First off, you’ll always want to try to protect your shoulders since you’re bearing most of your body weight with your upper body. You want …

Transcript I’m going to talk about today one of the US Pole Dance Federation’s required, compulsory, professional moves. It is a full turn which is a great thing to add to any pole dancing routine, pro, amateur, novice, whatever. It’s a great way to show that you’re dancing around the pole and add some dynamics …

Transcript Okay, so today we’re going to talk about another USPDF required, compulsory move, it’s for the pros. It is a spinning inversion. So you’re going to have to climb up the pole pretty high for this expecting that you will lose some height as you do this move. We call in the spiraling cretul …

Transcript Hi. I’m Gabrielle and we’re going to do a narrow grip stag spin. The narrow grip stag spin is a bent arm spin where you’re really going to want to utilize your larger muscles by blocking your shoulders and pressing your shoulder blades down towards your bra line. Starting with the lead arm up …

Transcript I’m going to break down a basic beginner’s spin for you. It’s what we call the inside hook spin. So you’re going to start with your right hand high, shoulder down in your half-moon pose again, hips away from the pole. It’s really important to think about keeping your hips away from the pole …