Top 10 pole dance moves for beginners

Pole dancing is a dynamic and empowering form of exercise that builds strength, flexibility, and grace. For beginners, mastering the basics lays a strong foundation for more advanced tricks down the line. In this article, we’ll guide you through the top 10 beginner pole dance moves that are perfect for newcomers. These moves range from graceful spins to acrobatic elements, ensuring a fun and challenging workout for those just starting their pole journey.

Beginner Pole Spins

Spins are an excellent introduction to pole dancing for beginners. These moves help you get familiar with the pole, improving your grip and balance while building confidence. Below are some of the easiest yet impressive beginner spins.

1. The Chair Spin

The Chair Spin is one of the most popular beginner pole spins. This graceful move allows you to maintain a seated position while rotating around the pole. To execute:

• Begin with a strong hand grip on the pole at about shoulder height.
• As you step forward with your inside foot, swing your outside leg around the pole.
• Engage your core as you lift both legs into a seated "chair" position, with knees bent.
• Allow momentum to carry you into a spin around the pole, maintaining tension in your arms and shoulders.

This move is a fantastic introduction to the world of pole dancing, as it builds both strength and elegance.

2. Front and Backward Frog Spins

Frog Spins add a playful twist to your repertoire of beginner pole dance moves. These spins involve more leg control and flexibility.

• For the Front Frog Spin, grip the pole with both hands and bend your knees as you push off the ground.
• Bring your legs outward, creating a frog-like shape with your thighs.
• Engage your core to maintain balance as you rotate forward.
• The Backward Frog Spin is performed similarly but in reverse, giving it a unique, playful feel.

3. Soldier's Spin

The Soldier’s Spin is a dramatic, yet simple spin that showcases strength and control.

• Start by gripping the pole with your inside arm and step into the spin with your outside foot.
• Engage your core as you swing your outside leg in a circular motion, keeping your body straight like a “soldier.”
• Your other leg remains pointed down as you spin in a controlled, military-like stance.

This spin requires more muscle engagement than the Chair Spin but is still considered a basic pole move for beginners.

Beginners Pole Moves with Acrobatic Elements

As you gain confidence and strength with spins, it’s time to explore beginner pole tricks that incorporate acrobatic elements. These moves will not only improve your physical fitness but also increase your flexibility and stamina.

4. Basic Climb

The Basic Climb is a fundamental move in pole dancing and is essential for progressing to more advanced tricks.

• Start by gripping the pole firmly with both hands.
• Use your legs to grip the pole and push yourself upward, alternating between arms and legs.
• Engage your core and upper body to pull yourself up the pole.

This move may take some practice, but it's crucial for developing strength and endurance in beginner pole tricks.

5. Horizon and Basic Plank

The Horizon and Basic Plank are simple yet effective moves that will help you transition to more advanced tricks.

• For the Horizon, grip the pole with one hand and tilt your body sideways.
• Engage your core as you lift your legs straight out to the side, creating a "horizontal" shape with your body.
• The Basic Plank involves a similar movement but requires more upper body strength. Grip the pole with both hands and engage your core as you lift your legs into a straight plank position.

6. Hello Boys' Pole Move

The Hello Boys move is a cheeky and fun way to display flexibility.

• Begin by gripping the pole with your inside hand at about shoulder height.
• As you spin around, extend your outside leg high while keeping the other leg bent.
• Arch your back slightly and allow your body to rotate in an elegant curve.

7. Hood Ornament (Cricket)

The Hood Ornament, also known as the Cricket, is a striking pose that focuses on balance and control.

• Start by gripping the pole firmly with both hands.
• Engage your core as you bring your legs into an upside-down straddle position, balancing with your arms.
• Arch your back and extend your legs in a shape that resembles a “hood ornament” on a car.

8. Chopper (Invert V, Straddle)

The Chopper, also called the Invert V or Straddle, is one of the first inverted pole tricks beginners can attempt.

• From a standing position, grip the pole with both hands and swing your legs upward into an inverted "V" shape.
• Keep your core tight and legs straight as you balance upside down.

9. Martini

The Martini is a beautiful pose that showcases both flexibility and elegance.

• Start by gripping the pole with your inside hand.
• As you swing into a spin, extend your outside leg straight and behind you, while the inside leg remains bent.
• Arch your back slightly for an elegant line and allow momentum to carry you into a controlled spin.

10. The Hang on the Leg

The Hang on the Leg is a simple acrobatic move that looks far more advanced than it is.

• Begin by gripping the pole with one hand while hooking your inside leg around the pole.
• Engage your core and lift your body upward slightly as you allow your outside leg to hang free.
• Maintain balance and control by engaging your core and shoulders.

Tips for Beginners

Now that you’ve learned about the top beginner pole dance moves, it’s essential to keep a few tips in mind as you continue your pole journey.

• Clothing: Wear form-fitting clothes that allow for skin contact with the pole, as grip is essential.
• Grip: Use grip aids if necessary to ensure your hands and legs don’t slip on the pole.
• Practice: Pole dancing requires regular practice to build strength, flexibility, and muscle memory.
• Rest: Allow your body to recover between practice sessions, as pole dancing can be demanding on your muscles.
• Listen to Your Body: Don’t rush the learning process. Take breaks when needed and gradually increase the intensity of your training.

Incorporating these tips into your routine will ensure a safe and enjoyable pole dancing experience.

Author:

Anna Fesenko

Founder & Designer of DressFit

I have been passionate about dance since childhood, exploring styles like contemporary, jazz-funk, and ballet, while also designing unique dancewear to empower women through bold and feminine fashion.