It’s hot, physically demanding, and not easy to perfect. Pole fitness may be the best kind of workout you aren’t doing.
This sensuous acrobatic sport is becoming more popular, and women of all ages and walks of life are doing remarkable feats.
Jennifer Lopez’s character in the box office smash “Hustlers” is a 1980s pole-dancing stripper who wows her high-rolling clientele with a dazzling show of aerial ballet.
A YouTube behind-the-scenes film of the famous actress-dancer shows a different side of her journey to pole dancing greatness, including the pain and bruises she endured along the way.
If you believe those movements are simple, you should join Cirque du Soleil and learn from the best.
Lopez lucked out in that she didn’t have to look as far for a coach as a woman in the 1980s may have had to. The popularity of pole dancing as both an art form and a form of fitness was sparked by the feats done in nightclubs.
As a result of its meteoric rise over the last two decades, the field of “pole fitness” has emerged as a distinct subset of the fitness industry, replete with its specialized terminology, markets for apparel and accessories, certification programs, and international competitions.
Lopez worked with Cirque du Soleil vet Johanna Sapakie, one of several famous trainers. Still, she could have found just as good of training by Googling “pole dancing studio” in any major city.
How much practice is required before you can call yourself skilled “on the pole,” and what are the advantages of taking on such a daring fitness challenge? Here’s everything you need to know to grasp and start spinning.
Pole Exercise Is Serious Workout
Despite its association with stripping, pole dancing may be traced back to the ancient Indian sport of mallakhamb, in which gymnasts execute complex positions and feats of strength while balanced on a vertical pole.
Its genealogy also includes Chinese pole acrobatics, a hallmark of circus shows worldwide.
The pole used in pole fitness has to be at least 40 millimeters in diameter and may be either static or spinning (most modern versions can be switched between the two modes).
But in any scenario, you’re frequently spinning on the pole, and the result is a full-body exercise, unlike anything you’ve experienced.
Online trainer and athlete on Bodybuilding.com, Dr. Sara Solomon, credits pole training for getting her into the most excellent condition of her life.
Pole dancing involves inversions, spins, and dance moves atop a pole. It is an original training plan emphasizing strength and flexibility, particularly in the upper body.
Solomon, who learned pole for a fitness certification program, is now an ardent proponent of the practice because of its many positive effects on her mind and body.
She explains that there are aerobic benefits in addition to the weight loss, muscle gain, and increased mobility and endurance that you’ll experience by doing this.
As evidence, Solomon cites a 2019 study that concluded an advanced-level pole-dancing session lasting 60 minutes meets the criteria for moderate-intensity cardiorespiratory exercise.
Pole’s Spreading Popularity
The paradox of this demanding physical practice and its sordid history may make it so appealing to many people. Athletes searching for a new challenge are drawn to the sport because of the training and abilities necessary.
In contrast, many women are drawn to the sport because of the novelty of combining athleticism and sexuality.
Some pole dancers choose overtly sexualized moves, while others play down the exoticism and don’t even wear the trademark “pleasers” (6- to 8-inch platform heels).
On the other hand, aerial pole acrobatics are purely athletic and don’t include any dance.
It’s important to note that none of the variations are easy.
Lopez, a seasoned dancer and performer for his whole life, claims, “This is exactly as hard as anything I’ve ever studied.” Each style seems to instill a fire beyond a simple enthusiasm for working up a sweat in its adherents.
Amanda Eva Cumberbatch, owner of Soul Pole Dance and Fitness in Springfield, Massachusetts, observes that “pole enables you to establish an entirely another sort of connection with yourself.”
You use muscles you never knew and learn new things about your body.
You learn to incorporate your breath into your routine, both in the primary and advanced moves and in the bending and twirling that results in such stunning visuals. Doing so will also help you become physically stronger.
It’s sexually freeing and empowering, and it helps you feel comfortable in your skin, Solomon says.
Have You Considered Pole Fitness?
Oksana Grishina, a Workout Olympia icon, notably adopted pole dancing as part of her fitness regimen in 2014. This encouraged her to begin promoting pole fitness contests.
It’s for everyone; you may take it easy if you like, or you can push yourself to the limit and do some incredible circus-inspired stunts.
As Cumberbatch puts it, I have seen folks of all fitness levels and experience levels trying out a pole class for the first time. At first, everyone seems to have their own unique set of difficulties.
However, it must be denied that pole exercise seems intimidating to beginners. What kind of difficulty may we expect as novices?
Solomon says, “it will rely on your baseline strength and mobility.” “If you have a background in gymnastics and dancing, you will learn quicker than someone without such talents.”
She insists that pole fitness can benefit everyone, regardless of fitness level or strength. Over time, you’ll develop more robust and more physically fit.
When she first began competing, Cumberbatch, a former figure competitor, was in awful shape.
I couldn’t even reach down and touch them. She says, “I was completely rigid in the shoulders, the back, and the hips.” “Despite having abs that readily ‘pop out,’ my core was weaker than I had ever imagined, and I battled through pretty much every warm-up in every class I ever attended.”
Age also is irrelevant to specialists. Cumberbatch started studying pole when she was 42 years old. Similarly, Lopez was 50 years old, while Solomon and Grishina were in their late 30s.
“I have seen people older than me who are just beginning out, and I have also seen small toddlers performing the most spectacular movements on poles,”
Cumberbatch adds. Folks with traditional 9-to-5 occupations had the highest interest in taking pole classes, and these people are willing to make the time commitment. Classes in exotic dance are also in great demand.
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What Kind of Pole Fitness Is Best For Me?
According to Solomon, pole dancing has three distinct types: acrobatic, dance, and sensual.
Heels are only necessary for sensuous styles, and even then, there are at least three different variations: the “exotic,” “stripper,” and “classic.”
The ‘exotic style,’ which is very technical, is often associated with Russian pole dancing. Solomon says the style is “famous for handstands, insane transitions, and deceptive strength maneuvers.”
A stripper’s “style” is characterized by a reduced emphasis on tricks in favor of a more naked display of sensuality.
Be on the lookout for twerking, heel-clicking, excessive self-touching, and the eventual shedding of garments. Splits, lovely spin pole forms, and alluring motions are the hallmarks of the “Classique” style.
Fitness queen Grishina promotes a pure gymnastics style of pole training via her OG Pole Fitness Classic tournaments and loves to characterize her concept of the pole as “a blend of strength, power, and art at the same time.” Russian exotic style appeals to Solomon because of its sensual, aesthetic, and athletic synthesis.
“Pole dancing demands a degree of confidence with expressing sexuality, something that society has conditioned women to be embarrassed by,” she explains. “It has boosted my confidence and brought me closer to my body on a physical and spiritual level.”
She finally managed to overcome her own biases and slip into a pair of 8-inch Pleasers.
Pole, she adds, “still has an image issue since it began in strip clubs,” despite its fast rise. Furthermore, it would help to expose your legs, arms, and stomach to have a good hold on the pole; therefore, wearing little clothing is a must.
The The’stripper heels help complete the impression. Once I tried pole dancing, I discovered I understood nothing about it—because I was too busy critiquing it.”
According to studio owner Benedict Cumberbatch, “Pole dancing may celebrate femininity, but the truth is that it requires a lot of power to accomplish the moves we do.
Regarding their motivation for taking pole courses, some women couldn’t care less about enhancing their “feminine” qualities.
Concerning Those Heels
Wearing high platform heels is seen as quite impractical. But seasoned dancers would tell you it’s not that easy.
Some tactics make it more straightforward because they provide a boost in altitude, as Cumberbatch puts it.
While spreading the gospel of the pole to her social media followers, Solomon notes that “the boots cling to the pole,” making it simpler to mount the bar and complete inversions.
Drops and kips, for example, call for heels to avoid damage, as knee pads are necessary for other techniques.
It will take practice to become accustomed to wearing high heels, no matter the method. And even people who wear heels also discover advantages in barefoot exercise.
In his own words, “I still study most techniques in bare feet before trying them in heels,” Solomon explains.
The main line is that Pleasers are not required for pole dancing and are not necessary for beginners. It’s possible you won’t ever use them. And you’ll probably start off learning the ropes barefoot.
How To Get Started In Pole Fitness
“Just do it,” urges the Southern California-based Grishina, who will come out of retirement to return to the Fitness Olympia in 2020. She says you should also locate a teacher, particularly at the start.
While the abundance of pole-dancing videos and lessons online is inspiring, it’s not a talent that can be consistently taught without professional guidance. Grishina says she attempted it and became irritated until she discovered a nearby studio.
There may not be a centralized directory of pole studios or competitive organizations. Still, any internet search will yield dozens of results, and virtually any city or town will have at least one gym or dance studio that offers pole fitness or aerial gymnastics techniques like silks, trapeze, and hoops.
Crunch, a national fitness franchise, has pole classes at several locations.
If you’re in a position to pick and choose between studios, think about the pole courses and styles available, as well as the qualifications of the teachers.
Cumberbatch says, “Once you’ve taken a few sessions, the first thing to evaluate is whether you want to follow this as a pleasant pastime or take it a little more seriously.
Your teachers must have expertise in the field to learn more complex pole techniques. The hands of a novice should be avoided at all costs!
Preparing for Your First Pole Dance Lesson
Solomon provides some helpful guidance for setting off on your polar expedition.
Remember to include some shorts, a sports bra, and a tank top. If the studio is going to be chilly, you may also want to bring a pair of leg warmers.
- Avoid using body lotion since this will make it impossible for your skin to adhere to the pole.
- If you have sweaty hands, invest in a gripping lotion like Dry Hands to improve your grasp on the pole and invest in knee pads to protect your knees when doing floor work.
- Leave your valuables at home!
- You may have considerable delayed-onset muscular discomfort after your first lesson and a few “pole burns.” During sits and climbs, your skin may temporarily redden or bruise after making contact with the pole. Think of this as a warning.
- Expect a unique kind of “pain in muscles that you didn’t realize you possessed,” as well as a fantastic sense of success.
Improve Your Pole Fitness Skills With These Exercises
In pole, like in any other sport, even a little preparatory effort may provide huge dividends. This strenuous kind of exercise requires a strong core and stable torso.
Whole-body resistance exercises, such as planks, pull-ups, and dips, may help you get in pole dancing shape.
Specifically, Pilates is what Solomon suggests. She explains that saw, scissors, seal, and teaser prep are some of my favorite Pilates movements.
I mean working on developing your lats, pecs, and teres majors to enhance your mobility and strength. As a result, you may avoid damage to your shoulder joints.
An injury to the shoulder may occur if the upper trapezius muscle is overused as a substitute. Isometric holds are my favorite way to get those muscles going.
Isometric holds may be performed on various equipment in a commercial gym, including the pec-deck, chest press, horizontal rowing, and lat pull-down.
The Pole Fitness Competition: The Next Step
Choreographed routines, mandatory maneuvers, and a grading system based on execution, artistic merit, and degree of difficulty characterize competitive pole dancing or pole fitness competitions.
Typically, the athletes go between two poles, one static, and one spinning, transitioning with floorwork and dancing.
There are as many contests as there are styles of pole work. Although the United States Pole Dance Federation (USPDF) is widely recognized as the industry’s pioneering group, there are now many other options for competitive pole dancing enthusiasts.
Among these are the Pole Championships Series, which hosts its annual world championship at the Arnold Sports Festival, and the OG Pole Classic, which Grishina organizes during the IFBB Olympia Weekend.
It’s a long and complex road to get pole sports into the Olympics, but that’s precisely what the International Pole Sports Federation, the self-proclaimed “regulatory body of pole sports,” is focused on doing.
Towards 2017, the pole was given Observer Status by the Global Association of International Sports Federation, considered a first step in acquiring membership in that organization and, ultimately, entering into the Olympic program.
Again, an online search for “pole contests” is your most significant research source, and your pole studio may have links to one or more competition groups.
Here are links to a handful of the organizations participating in pole sports.
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