I've been taking pole dancing classes for a while now and I think I'm getting pretty good but I'm looking for some intermediate tips for pole dancing, like suggestions to really help me level up. Other than practicing regularly, what are some ways I can get better faster? ~ Misha
It's common for experienced pole dance students like Misha to hit a plateau in their training after a while. Oftentimes, pole students focus on doing more (more practicing, more stretching, more classes, more videos, etc.).
Certainly consistency is key, but there also may come a time when pole students can benefit from doing things a little differently instead of just doing more of the same.
"Different" doesn't have to mean huge changes. Rather, just changing things up a bit, or changing the focus, can give more experienced pole students a fresh perspective, or something new to think about that they can incorporate into their training.
With that in mind, Your Pole Pal offers these tips for pole dancing for more experienced polers who might feel a bit stuck in a rut. Pick one or two that you're not currently doing, focus on them for the next few weeks, and watching your pole dancing improve! (Beginners, your tips are here)
Your Pole Pal's Tips for Pole Dancing for Experienced Students
1 - Focus on Form
As you work at those more advanced moves and combinations, it's
important to really zero in on your technique for two reasons: first, proper form equals less chance of injury.
A move done with proper technique will always be safer than the same move done with sloppy form. This is because good form requires control and awareness, and when you have those two things, you also have safer execution of the move.
The other reason for paying attention to your form is that as you progress to learning more advanced moves and tricks, it's easy to slip into just ticking those moves off your "to learn" list. But without good form, the most impressive pole trick in the world can fall flat.
To get the most mileage out of that move you worked so hard to learn, turn your attention to form. That means working on the details, polishing your technique (pointy toes!), and transitioning smoothly into and out of the move. Your ultimate goal is to make the move appear effortless, which takes a huge amount of work!
Put it into practice: next time you're working on a new move, take the focus off the move and put it on your form. Choose one or two small details that you can improve on, whether that's a small adjustment to your entry or exit, really extending your leg, or accenting the move with a small hand movement.
2 - Incorporate Sport-Specific Strength Training
It's no secret that pole dancing requires a lot of upper body and core
strength. And while you will build strength to some degree just by working on the pole, incorporating off-pole strength training exercises can help you build the muscles needed for
pole dancing faster.
Especially if you find yourself stuck and not able to progress with a particular trick, it might be time to hit the gym for some sport-specific strenght training.
First, you'll need to identify which muscles you need to work on, then choose exercises that target those muscles and focus on strength-building sets. If you're unsure of exactly what you need to do to get past the hump, you might consider enlisting the help of a personal trainer to develop a program for you.
You may be surprised at how much progress you make after adding just a little focused gym time into your training routine.
Put it into practice: if you need to increase strength in a particular muscle group, the generally accepted advice is to use a higher weight for fewer reps. This is very different than the lower weight/higher rep sets that many women are used to. A personal trainer can get you on the right road if you need help figuring out weight and reps.
3 - Experiment with Music
Everyone has their favorite songs and artists they like to dance to, and there's nothing wrong with that. But if you're feeling stuck in a rut, or even if you're just wanting to explore different movement styles and ways of expressing yourself, changing up your music might be just the ticket.
Movement is inspired by music, and experimenting with different styles and genres of music can open up whole new worlds in terms of how you move, how you express yourself, even the way you put together your choreography. So don't be afraid to explore new music you might not otherwise consider in order to find new inspiration.
Put it into practice: just for fun, choose one genre of music that you can't imagine pole dancing to. It doesn't have to be opera, but if you've never pole danced to country music why not give it a try? The point is not to change your musical tastes, just to see what kind of movement is inspired by a different kind of music than you'd normally choose.
4 - Share Your Skills
Did you know that helping other pole dancers, especially those who are not yet at your level, is one of the best advanced tips for pole dancing ? It's true!
By helping another pole dancer with something you've already achieved, you'll draw on your own experience and methods as you give them suggestions and feedback. That helps bring the information to the forefront of your mind, so the next time you do the move yourself, you'll remember and apply it as well.
There's actually research that suggests that teaching someone else what you've learned can be an effective way to solidify your own learning. So when another pole dancer asks for your help with something they're having trouble with, offer a few minutes of your time to help them out, and watch your own technique improve too!
One caveat: if you're in a class setting, be sure not to upstage the instructor. S/he is ultimately responsible for the class and the progress of the students, so if you find other students are asking for your help in the class, you might want to have a conversation with the instructor about if and when it's appropriate for you to assist.
Put it into practice: if you have any interest in working towards becoming a pole dance instructor, you might want to speak to the studio owner where you take classes, to find out if any of the instructors would welcome your help as a class assistant. Taking on this role as a volunteer can be a great introduction to the art of teaching pole, as well as potentially being of benefit to an instructor who could use some extra help with a busy class.
5 - Seek Out Different Teachers
As your skill set grows and your repertoire of moves increases, your individual dance style will also be developing. But if you've only ever attended classes at one studio, there's a limit to how much you can develop as a pole dancer.
Even if your studio has the current world champion pole dancer as an instructor, you'll still be limiting yourself in how much you can learn if you don't expose yourself to other instructors with different styles of teaching, choreography and expression.
That's why it's important to make an effort to attend workshops and classes given by a variety of instructors. It's a great way to expand your skill set, explore new variations, and make new connections in the sport.
And if you're worried about offending your home studio, don't. Every good pole athlete knows the benefits of training with different teachers, which is why many studios bring in guest instructors for special workshops or class sessions whenever they can.
If your studio does this, be sure to take advantage of it. And if they don't, don't feel badly about taking classes or workshops with other instructors or at other studios. Doing so is one of the best ways to keep progressing in the sport you love.
Put it into practice: make it a point to sign up for a workshop with a guest instructor if possible. Or if you're traveling or on vacation, drop into the local pole dance studio and take one of their classes. The change might do you good!
6 - Take a Break
It takes a lot of hard work and dedication to reach the higher levels of pole dancing and to develop the strength, flexibility and endurance required to execute advanced pole moves with precision and skill. But if you're too focused on making constant progress, it's easy to forget that rest, down days, and taking short breaks from your sport are an essential part of training.
Giving your body time to rest and recover allows your muscles to respond to the demands you're putting on them by growing stronger. As a result, you'll experience fewer injuries and make better progress in the long run.
But your mind will also benefit from a break. If you're starting to feel like your whole life revolves around pole dancing (no pun intended!) making a conscious choice to do other, less demanding activities you enjoy - like spending an evening with friends, or just soaking in a hot bath or reading a good book - will help you avoid burnout and allow you to come back stronger.
Put it into practice: plan ahead to give yourself some downtime, perhaps at the end of your training week. Booking a massage, catching up with an old friend over coffee, or just sitting on a park bench people-watching are all great ways to give your body and mind a rest from the demands of pole dancing.
Even though you may be an experienced pole dancer, there are always ways to improve your
skills and take your performance to the next level. Incorporating
one or more of these tips for pole dancing into your training routine can help you reach your
pole dancing goals sooner. Why not pick just one of these tips for pole dancing to start with today? Often, it's the small changes that make a BIG difference!
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Susan Peach is an early pioneer in pole fitness and the voice behind Your Pole Pal, a long-running resource for the pole community. With more than 30 years of experience teaching pole, dance, and fitness, she helps newcomers navigate the world of pole with confidence.
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