Pole Dancing For Beginners: The Basic Pole Stand

Step 1: You will need

Step 2: Fit the pole

Before you begin pole dancing make sure your pole is securely fitted according to the manufacturer's instructions.
Give yourself lots of space and ensure that there is nothing obstructing your movement.

Step 3: Don't use lotions

Never pole dance wearing oils or lotions as these make the pole slippery and hazardous.
You may need to wipe down the pole too before you start to remove any grease and give you maximum grip.

Step 4: Stretch

Always warm up and cool down properly when you are pole dancing; and check that you are fit and healthy enough to start this physically demanding exercise.

Step 5: Anchor yourself to the pole

To step up onto the pole, bend your knee and flex your foot, pushing it into the pole where it bends. Push your knee towards you into the pole at the side. Get this leg up as high as you can and anchor it as firmly as possible.

Step 6: Raise yourself up

Reach up high above your head and grab the pole with both hands, keeping your elbows bent. Engage your abdominals for extra support. Then, keeping your body and head close to the pole, push up with your legs and pull up with your hands to raise yourself onto the pole.

Step 7: Grip with your legs

Bring your other leg round the front of the pole and push it back hard towards you. You should feel contact between the pole and your heel, your calf, just above the knee and your upper thigh. Make sure both knees are facing forward of the pole and slightly bent for maximum grip.

Step 8: Slide down

Extend your lower leg and release one of your hands to slide down the pole.

Step 9: Experiment

When you feel confident with this move, you can experiment with releasing your hands, extending your lower leg to the front, and arching backwards. This is a great way to build strength, balance and prepare your legs for some more challenging upside-down poses.