ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Pole Dance Moves for Beginners

Updated on June 24, 2013

Learn Pole Dancing for the Beginner

Pole dancing is not just for strippers anymore! If you're looking for a good workout that gives you long and lean muscles and makes you feel sexy, then pole dancing is it.

Many people get bored of the same routine and are looking for change in their workouts. Pole dancing is is a great alternative to the gym and is becoming very popular for that reason.

It provides a different workout option and also increases the inner confidence in women. The variation in the pole dance moves for beginners helps in strengthening the complete body and at the same time it helps in enjoying the workout.

Women of all ages are getting into pole dancing. Some are doing it for exercise and to build strength. Others are just curious about this sexy dance that can lead to self - confidence both in and out of the bedroom.

Pole Dancing Workout

The Back Hook Spin

To begin this pole dance move for beginners you will need some basic props. A freestanding pole securely attached. Don't use any toy poles here. You need a professional model.

Comfortable clothing with bare arms and legs. Wear training shoes and when your more comfortable try high heels if you'd like. Make sure you do some thorough stretching before you begin. You''l be more flexible and reduce you risk of injury.

Make sure you don't use any oils or lotions and wipe your pole down before starting.

Start off on your strong side and grab the pole. Place your hand above your head and keep it out straight. To turn around step forward on inside foot pivot around your inside until your facing backwards.

Hook pole with the other leg gripping behind the knee. Grip pole with the other hand hug pole close to your side almost in your armpit.

Jump up and push off hard with standing foot and whip knee out to the side at the same time drop your head and shoulders back to pull you backwards around the pole. Spin, Spin around and down with knees apart and toes together. Arch back and push forward for a better spin.

Land gently on your knees and arch backwards. Stand up, raise yourself onto both feet and push up into a standing position.

Fun Spin Pole Dance Move for Beginners

Fireman Spin

The fireman spin is a good pole dance move for beginners. Start out and grab pole and start out out on your weaker side. Place both hands on pole in a baseball grip. Place the inside hand above and the outside hand underneath. Engage abdominal"s for upper body support.

Swing around, swing outside leg around pole. Spring up and pull up with your hands so your arms take your whole weight. Spring off your inside foot and aim to catch the pole between both knees.

Spin, allow your self to spin down and around pole gripping between your knees and land on both feet. If you stop halfway down the pole try again. This time relax the grip with your hands.

To finish stand up, push hips back and raise yourself up into a standing position

Pole Dancing DVD for Beginners - Learn to pole dance from the privacy of your own home.

Pole Dancing For Beginners Tips

Somethings all newbies should know

Keep your pole clean: As a beginner to pole dance you will probably leave more residue behind because of over-gripping the pole. This is a perfectly normal response, Sweating can make the pole sticky and slippery more quickly. As body oils are released by your pores it will stick to the pole. Use a cotton towel with some alcohol, water or acetone to wipe the pole down. You could even use baby wipes.

Avoid Bruise: Take your time when learning new moves. You might want to walk through the move first and identify hand and leg placement first. Slipping can cause bruising you may want to over grip the pole.

What to wear: It's best to wear short cotton shorts. Your skin helps you stick to the pole and the cotton short won't cause you to slide. A tight vest top and for your feet pole shoes, sometime know as stripper shoes.

Pole shoes stick well to the pole, they're designed for dances and are very comfortable. They improve your posture, help you move better around the pole and they make you look good.

More Pole Dance Moves for Beginners

  • Fireman cross leg
  • Floor figurehead 1 hand
  • Floor figurehead 2 hands
  • Front hook closed
  • Jump and slide 1
  • Jump and slide 2
  • Front hook open
  • Reverse
  • Side spin
  • Seat

Pole Dancing Moves

Moves Easily Demonstrated

There are many videos which you can buy or find Online that demonstrate the pole dancing moves for beginners, techniques and tricks for beginner, intermediate and advanced pole dancer. These videos also walk you through familiarizing yourself with the pole and trying the transitional and inverted tricks with pole. Also learn to use your core muscles and upper body to move you around the pole.

Youtube is a great resource for demonstration of beginning and advance moves

Pole Dancing for Beginners

Please Say Hello

    0 of 8192 characters used
    Post Comment

    • profile image


      4 years ago

      Yes wonderful Lens. Beginner pole dance moves are the most popular due to most women using pole dancing for exercise. I recommend online pole dancing lessons at - they rock!

    • NotYetWed LM profile image

      NotYetWed LM 

      5 years ago

      Great lens. We recommend pole dancing as an activity on our site for bachelorette parties and they love it!

    • darciefrench lm profile image

      darciefrench lm 

      5 years ago

      I was introduced to pole dancing when I saw Jenyne Butterfly perform - wow - totally inspiring!

    • profile image


      6 years ago

      Wow! I guess I can start learning this interesting and awesome dance with the help of this lens. Thanks!

    • ElizaRayner profile image

      Eliza Rayner 

      6 years ago from Boulder, Colorado

      I have been pole dancing for nearly one year now and absolutely love it. its such a great workout and its really hard!

    • profile image


      6 years ago

      Looks like a lot of fun and a great workout. Looking to add some poles to our dance studio.

    • DANCING COWGIRL profile image

      Dancing Cowgirl Design 

      7 years ago from Texas

      Glad pole dancing has come out of the dark and is accepted as fitness now.

    • phoenix arizona f profile image

      phoenix arizona f 

      7 years ago

      Pole dancing needs the right music. What do you suggest?

    • JublyJem profile image


      7 years ago

      i did my second pole class last sunday and loved it. such great fitness! great lens! i need to get my own pole and start practicing!

    • profile image


      7 years ago

      I've started a lens that's focuses on the floor moves that help build confidence when you start pole dancing. Pole Dancing Moves that might be a useful additional information for anyone enjoying this lens.

    • BetsiGoutal1 profile image


      8 years ago

      Very interesting info, thanks for sharing!

    • orebro profile image

      Barbara Giatti 

      8 years ago

      Great lens! I start classes in couple of weeks... thanks for the great info!

    • Winter52 LM profile image

      Winter52 LM 

      8 years ago

      I'm always looking for new ideas when it comes to exercising. Have to admit, this one didn't occur to me... but it definitely isn't dull lol!

    • profile image


      8 years ago

      Great info on moves, also like the pics you use=)


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)