POLEDANCE
Pole Dancing – Strength, Aesthetics & Body Control
Pole dancing is the ultimate full-body workout that combines strength, flexibility, and acrobatics on the pole. Contrary to old stereotypes, pole dancing has evolved into a recognized sport. Not only will you train your deep muscles and core strength, but you’ll also improve your coordination and body awareness. You don’t need any prior athletic experience to get started.
What You Need for Your Workout
To ensure a smooth start, pack the following items in your gym bag:
-
Short workout shorts (hot pants): Essential for grip on the pole, as skin on metal reduces friction. Wear long pants (leggings or sweatpants) for the warm-up.
-
Sports top, T-shirt, or tank top
-
Water bottle & towel: The workout is intense and will make you sweat.
-
No body lotion on workout days: Lotion makes the pole slippery and increases the risk of injury.
-
Leave jewelry at home: Rings and bracelets scratch the poles and can get caught.
-
Barefoot or in socks: We train without sneakers for maximum flexibility.
An overview of our levels
Everyone has to start somewhere—and with us, you’ll grow and surpass your own limits step by step.
Find the level that’s right for you right now:
Trial lesson
No prior experience required.
-
Who it's for: Complete beginners who want to try pole dancing with no obligation.
-
Focus: Getting acquainted with the pole, simple basic grips, and light, playful spins.
-
Goal: Have fun, feel your muscles, and discover how much strength you have.
Beginner
No prior experience required.
-
Who it's for: Beginners with no prior athletic experience.
-
Focus: Building solid core strength (core and upper body), proper grip techniques, introductory climbing exercises, and simple move combinations on the floor and on the pole.
-
Goal: Achieving a secure grip on the pole and preparing for the first overhead moves.
Intermediate
-
Who it's for: Participants with a solid foundation in pole dancing,
-
Focus: Learn your first inversions (head-over-head tricks like the Crucifix or Scorpio), how to hold positions more securely in the air, and how to smoothly link multiple moves in sequence.
-
Goal: Execute powerful head-over-head positions cleanly and exit them in a controlled manner.
Advanced
-
Who it's for: Experienced pole enthusiasts with strong bodyweight and core control.
-
Focus: Complex and challenging strength elements (such as the first steps toward the human flag or handstand on the pole), drops (controlled lowering), and long combinations at high heights.
-
Goal: Maximum body tension, increased flexibility, and mastering technically difficult holds.
Master
-
Who it's for: Professionals seeking the ultimate athletic challenge.
-
Focus: Extreme leverage, acrobatic feats of the highest caliber, fluid transitions between pure strength elements without touching the ground, and the perfection of one’s own athletic style.
-
Goal: Complete defiance of gravity, maximum endurance on the bar, and the flawless execution of elite tricks.