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Your All-In-One Guide to Pole Dancing at Home

December 20, 2020 8 min read

pole dancing at home

Pole dancing at home is a fantastic way to switch up your home workout routine and develop new skills while you’re at it. There are many reasons why you may take this route:

  • Lack of pole studios near you, or you can’t find a good fit
  • Pole studio classes are out of your budget
  • You’re not comfortable starting out with a group or with a real-life instructor
  • You prefer a more private environment
  • You’re too busy to attend formal pole dancing classes

No matter what reason you have, it’s perfectly valid. What’s important is that you actually want to try pole dancing! Doing it at home is a little different than getting started in a studio, especially because you’re on your own. But don’t worry, it’s doable as long as you prepare and do your research first.

Why You Should Consider Pole Dancing at Home

Learning to pole dance in your house comes with unique challenges, but it also has advantages:

  • It’s convenient.

Getting started on your pole journey in a studio is ideal – as long as you can commit to it. But there are so many things that can get in the way of consistent attendance.

You job schedule may be erratic, or you still have tons to do after getting off work. The commute to and from the studio may be stressful. It suddenly rains, you’re not in the mood to go out, you ran out of gas, or there’s a sudden emergency you need to attend to. It can be impossible to find time to squeeze in a pole session!

But when you do it at home, you get to learn at your own pace. You can practice late at night, early morning before work, or any moment of the day you have free time. You’re also free to decide how long you want your sessions to be. This convenience makes pole dancing at home an excellent choice for many people.

  • It’s cheaper.

Not all of us have the money to spare for pole dancing classes. That shouldn’t stop you from trying it out, though. You don’t even need an actual pole to start practicing basic moves at home!

It’s also a great way to gauge your interest in pole dancing. No one wants to pay for several months’ worth of studio membership only to realize that it’s no for you.

  • It’s private.

Pole dancing can make you feel very exposed, especially when you do it in front of others. Doing it at home first is a great way to boost your confidence. You’re less afraid to make mistakes, and more willing to try awkward or challenging moves without worried about others seeing you.

  • It doesn’t take much to get started.

You don’t have to install a pole in your home just to get started. There are many basic moves out there you can try out even without a pole. You can also check out free pole instructional videos on YouTube and elsewhere online for guidance.

Pole dancing at home is a wonderful and convenient way to dip your toes into this sport in the comfort of your own space.

Safety Tips for Pole Dancing at Home

Since you’ll be practicing by yourself, you should be extra-vigilant about safety whenever you’re having a home pole session. Always keep the following tips in mind:

  • Never skip proper warm up and cool down.

Without an instructor watching your every move, it’s easy to forget warming up and cooling down. Failing to do so can cause so many issues, such as muscle soreness and injury.

Try doing some deep stretching before your session. You can also warm up by running up and down your stairs to raise your heart rate. A quick run around the block would work too! Take time to warm up your shoulders, knees, hips, wrists, and other joints. For cooling down, stretch from head to toe using a wall for resistance.

  • Reserve enough space for your pole moves.

While it’s possible to practice your moves in a small space, make sure to remove all obstacles before you begin. Remove anything you can trip on, stub your feet on, or knock over. Check your walls as well. Are there any frames that an errant invert can kick down? You can also rearrange your furniture to give you more room to maneuver.

  • Keep your pets and children out.

Pets and kids are cute, but they should not be anywhere near you during a pole session. They can distract you and make your practice less productive.

You can also injure yourself when your dog tries to play with you during mid-spin, or you can hurt your kid with a clumsy spin. For both of your sakes, bar them from the room you’re poling in.

  • ALWAYS double-check the stability of your pole.

If you have a pole at home, never skip basic checks because it can loosen over time. To see if it’s still straight, try to align visually with a door frame. You can also use a magnetic spirit level to confirm. Re-tighten and re-level the pole if it’s misaligned. Watch out for the joint connections as well, since they have the tendency to become twisted inside.

  • Wear appropriate pole wear.

pole wear for pole dancing at home

One of the best things about pole dancing at home is that you don’t have to be body conscious at all! No need to try and be fashionable for anyone else.

Therefore, always wear comfortable clothing that reveals as much skin as possible. You need bare skin for maximum grip. Feel free to practice barefoot. However, try practicing with footwear sometimes to familiarize yourself with how it feels.

Aside from wearing the right pole wear, avoid lotions, creams, and moisturizers as well. The last thing you need is slippery skin!

  • Use pole dancing accessories.

To help you maximize your pole workouts at home, invest in equipment like crash mats and grip aids. They go a long way to keeping you safe even when you’re practicing by yourself.

Remember: safety is the most important thing no matter where you’re pole dancing. Write down a list if you must, so that these safety precautions become second nature.

How to Choose a Pole for Your Home

Naturally, practicing your moves on an actual pole is still the best way to get better at it. Because the pole is crucial for both your safety and skill development, it’s highly recommended to buy the best one possible.

Stay away from cheap models, because they’re often too good to be true. Some trustworthy companies to buy from are Lupit Pole and Lil Mynx.

As for your choices, there are several:

  • Permanent Poles

You can definitely opt for a permanent spinning pole if you wish, but since it will require a permanent mount on your ceiling, you may want to wait until you’re sure you’re into poling before you go for this option. Make sure to also consider ceiling heights if you decide to go permanent.

  • Removable Poles

This one is very popular for home pole dancers! This type is pressure-mounted between your pole and ceiling, and you don’t need any screws. You can easily put it up and take down any time you want.

  • Free Standing Poles

Got a little more room in your budget and extra space in your house? Consider investing in a free loading pole. This portable dance pole comes in both spinning and static versions, can be set up anywhere.

Other Handy Items for Pole Dancing at Home

These items are not essential by any means, but they can help you a lot with your pole practice:

  • Yoga Mat

Perfect for warm up and cool down stretches, as well as for floor work.

  • Mirror

A mirror will allow you to check how you moves look. Without it, you may not have any idea that you’re executing a move wrong. It’s also a great way to become more comfortable with how you look while poling, so you can become more confident if you decide to take classes in a studio.

  • Camera Phone or Camera

Recording yourself while poling allows you to look back at the session and see what you did wrong or right so you can adjust your next practice accordingly.

  • Grip Aid

These are incredibly handy to have around, especially if you struggle with sweaty palms. You can use climber’s chalk as a grip aid, or purchase grip gloves.

  • Towel

Pole dancing works up quite a sweat, and it can make your pole slippery. Place a towel nearby, so you can wipe off both your sweat and clean the pole before your next move.

  • Crash Mat

This is a very highly-recommended safety item for anyone who wants to try pole dancing at home. A crash mat, aka crash pad or safety mat, is designed to cushion your fall and prevent injury.

Pole Strength and Grip Building Exercises You Can Start Learning at Home

pole dancing at home

While the size of your space and your skill level may prevent you from trying more complex moves, there are still plenty of exercises you start perfecting at home such as:

  • Pole Pull Ups
  • Pole Sit-Ups
  • Split Levels Grip Training
  • Fireman Climb
  • Cross Ankle Climb
  • Pole Sit
  • Remi Sit
  • Crucifix
  • Twisted Grip Hangman
  • True Grip Hangman
  • Chinese Grip Hangman
  • Wrist Seat
  • Cupid
  • Teddy
  • Teddy Buddha

A lot of these are foundational moves, which means you need to master them before you can successfully pull off more complicated steps. Practicing at home means you can take as much as time as you like to practice and review each one!

Resources for Pole Dancers at Home

You already know why pole dancing at home is a good idea, how to stay safe, what equipment you need, and the moves you can practice. Now, you’re probably wondering how on earth you can get started.

The good news is that there are tons of online pole resources you can use:

There’s a wealth of free pole dancing tutorials on YouTube, and are a great way to do research and see the moves in action. However, many of these videos can make techniques look easy when they’re not, so always proceed with caution.

This is probably the next best thing to studio classes! Just like in-person classes, take your time trying to find the right pole instructor. As for costs, you can enroll in monthly subscriptions to access recorded tutorials, sign up for a full pole dancing course, or schedule live pole dance lessons with a pole instructor.

  • DVDs

A great thing about pole dancing DVDs is that they also include warm-up and cool down tips. They also walk you through each step of the process, and make you feel like you’re actually part of a class.

  • Forums, Pages, and Groups

It’s easy to lose motivation when there’s no one cheering you on, especially when you become frustrated with pole dancing moves. Joining forums, pages, and groups is a fantastic way to receive support and become part of a pole dancing community without leaving your house.

Is Pole Fitness at Home Right for You?

If you love convenience, the ability to work out in the comfort of home, and the prospect of learning new skills, then yes, you should definitely try pole dancing! Just always remember to put safety first, and consider investing in some handy items to make your practice sessions more productive.