Pole Dance

Pole dancing is a form of dance and fitness that combines strength, flexibility and flow on a vertical steel pole. Dancers climb, spin, hold shapes and move smoothly between tricks, linking them into routines set to music. People do it for fun, fitness, performance and competition, and beginners start with simple spins and climbs close to the ground.

Pole fitness, sometimes called pole sport, is the athletic side: big tricks, strength moves and clean lines, often performed in competitions. Exotic pole is sensual and flowing, usually danced in heels with lots of floorwork, body waves and attitude. Pole art blends pole with contemporary and lyrical dance to tell a story or express a mood.

Poles come in two main types. A static pole stays still, so you create the movement yourself. A spinning pole turns with you, which makes spins feel longer and floatier. Most beginners start on static before giving spin mode a whirl.

Your Activity Leader starts with a proper warm-up, focusing on the shoulders, wrists and core. Then you learn how to grip the pole safely and try your first spins, like the fireman spin, where you swing around the pole with your knees tucked. Next come simple climbs and a basic pole sit, where you grip with your thighs and hold yourself up. You'll finish by linking a few moves into a short routine, with plenty of cheering along the way.

Not to start. You do need to be able to support your own body weight on the pole, but beginner moves are designed to build strength and flexibility as you go. Plenty of people turn up convinced they'll just spin once and fall off, then leave amazed at what they managed. Expect a few muscles tomorrow that you didn't know you had today.

It sounds odd, but skin is your best friend. Shorts and a vest or sports top let your legs and arms grip the pole, while leggings and long sleeves will have you sliding straight down. Skip the moisturiser or body lotion on the day, as it makes the pole slippery. Take off rings, bracelets and watches, and go barefoot unless your Activity Leader says otherwise.

You might also like Burlesque, Aerial Silks & Slings and Aerial Hoop & Trapeze.

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