10 Common Pole Dancing Mistakes (+How To Fix Them)

Are you guilty of these 10 common pole dancing mistakes? If you are, they may be holding you back from being the best version of yourself.

Although mistakes are inevitable, finding and correcting them is the true mark of progress. We review the common, simple and not-so-simple mistakes you are making, how they’re hindering your pole dancing progress, and how to fix them.

1. Comparing Your Progress to Others

Healthy competition is excellent for growth. However, comparison can most often be a thief of joy and happiness. Comparing your progress to your colleagues’ is a mistake that could stall your progress. It’s okay to compete, but don’t compare. Group learning should be for motivation and peer feedback. 

Remember that everyone in the group is not wired or equipped with the same capabilities. You are unique, your body is different, and you’re doing absolutely amazing!

Negative Effects

  • Demotivation
  • Feeling inadequate
  • Peer pressure
  • Jumping basics
  • Over-training

How to Fix:

  • Settings pole goals help you stay focused and avoid unnecessary competition
  • Receiving feedback from people who are better than you and not your peers alone.
  • Remember to track your progress. It shows your growth and reduces the desire to compete or compare
  • Celebrate your wins, no matter how small it is.  

2. Not Buying Your Own Dance Pole 

There’s no pole dancing without a pole. While you may have access to hundreds of poles at the gym or dance classes, owning your pole gives you immense benefits.

The biggest plus of owning a dance pole at home is that you can quickly experiment with dance moves or ideas that pop up in your head.

Negative Effects

  • Inflexible practice hours
  • Limited creativity and novelty
  • Delayed progress

How to Fix:

  • Buy used dance poles. New dance poles can be expensive if you’re on a tight budget. Consider buying pre-owned stripper poles. They’re often cheaper.
  • You can also get poles from veterans too. Many pro dancers would be glad to give you one. All you need to do is ask.
  • Co-owning a pole could also help. If you can’t afford to own a pole all by yourself, pair up with a friend to buy a removable dance pole and rotate ownership every week.

3. Over-training 

Is there anything like over-training? The obvious answer is YES. Unlike regular workouts, pole dancing is subtly fun to practice, and you can quickly lose a sense of time. You’ll overwork your body if you’re not conscious of your activities.

Negative Effects

  • Fatigue
  • Muscle sprain and strain
  • Demotivation
  • Stress

How to Fix:

  • Have a set time for your practice and stick with it. Don’t get too excited and lose a sense of time.
  • Have a routine. Sticking with a routine helps you track your progress and keep your mind focused.
  • Listen to your body because your muscles are your best timekeeper. While pushing yourself beyond your comfort zone is great for your mind, it could quickly wear your body down. Allow your body to dictate when you’ve had enough.

4. Jumping The Basics

The main difference between a pro pole dancer and a beginner is their mastery of basics. Mastery is not about performing complex moves but how well you execute the basics. In your quest to attain pro status, you may be tempted to skip some essential fundamentals. Most beginners make this mistake, but you shouldn’t. You’ll thank yourself for it.

Negative Effects

  • Lack of effective limb control
  • Poorly executed pole positions
  • Rigid body parts and lack of elegance 
  • Injuries

How to Fix:

  • Go back to the basics. It’s never too late to master the basics. 
  • Hire a coach to help you shorten the learning curve. 
  • Repeat the basics often 
  • Get a dance partner who’s currently at the basics and work out together
  • Learn online via online programs 

5. Ignoring Cardio Training 

Cardio helps you master endurance. Ignoring cardio limits the amount of stress your muscles can withstand. It also distorts how your body responds to heat, which results in poor sweat control.

Negative Effects 

  • Fatigue
  • Stress and sprain
  • Poor vigor
  • Poor agility

How to Fix:

  • Creating a cardio training routine would help you stay on track. 
  • Join a local gym if you don’t feel you have enough willpower to commit to a routine 
  • Hire a personal coach to help you stay committed 
  • Use mobile apps to help you track your progress.

6. Attempting Complex Moves Too Early 

Most beginners are often guilty of this mistake. For hobbies like pole dancing, progress is not about acquiring a wide range of dance positions or moves. Your ability to perfectly execute a few moves is better than acquiring a hundred moves with poor executions. Jumping from basic moves to complex ones will not only stall your progress but can also physically hurt you. 

Negative Effects 

  • Injury
  • Weak moves
  • Poorly executed pole positions

How to Fix: 

  • Master the basics before attempting complex moves
  • Hire a coach to help you transition from one level to another
  • Always perform moves that fall within your skillset until you’re ready to try more advanced ones
  • Shadow experienced dancers to see their private practice routine
pole dancing mistake eating junk

7. Overeating

One of the major advantages of pole dancing is that it gives you a super-developed body. However, beginners often overeat or indulge in impulsive eating before and after workouts. What you eat, why you eat, and how you eat determines the results you get from your hours of work.

Negative Effects

  • Weight gain instead of weight loss
  • Demotivation
  • Fatigue

How to Fix: 

  • Avoid binge eating 
  • Schedule your meals and stick with them
  • Hire a coach to help you stay on track with your meal. 

8. Pole Dancing While Hungry

Pole dancing while hungry may not have too many adverse effects during the workout, but the post-workout effect is detrimental. Studies show that when you work out while hungry, you’re likely to eat more afterward, which could lead to overeating. 

Negative Effects

  • Fat accumulation
  • Fatigue
  • Stress
  • Injury 
  • Demotivation 

How to Fix: 

  • Eat at least 2 hours before pole dancing. 
  • If you must pole dance while hungry, have a few bites of a very light snack at least 30 minutes before pole dancing. 
  • Come up with a strict meal schedule for your workout days and stick with it.

9. Not Exploring More Routines 

You risk getting bored when you don’t try new routines as a dancer. Also, you may get stuck in your comfort zone. Even though you use pole dancing strictly for exercise or fitness purposes, trying out new routines helps you aspire to do more.  

Negative Effects

  • Mediocrity
  • Lack of skills
  • Stalled progress

How to Fix: 

  • Join a pole dancing community online or offline to get exposed to new routines
  • Use online programs to explore new routines
  • Get a dance partner to try the new routines with you
  • Hire a coach.

10. Pole Kisses & Soreness After Workouts 

One mistake pole dancers or regular gym members make is thinking that pain signifies progress. This mindset is grossly misguided. Feeling pains or soreness after a workout session is not an ideal measure of progress. The best way to measure progress is to keep an accurate and consistent record.

Negative Effects 

  • Demotivation
  • Sprain and injuries 
  • Fatigue

How to Fix:

  • Focus on long-term achievement and not short-term accomplishments.
  • Build towards your goals rather than trying to achieve them all at once.

As a dancer, you must figure out the mistakes you’re making and learn how to fix them as soon as possible. Mistakes are best avoided. If you’ve not started making any of the 10 mistakes featured above, you should avoid them at all costs. And if you’re already making them, it’s time to fix them to enhance your progress and improve your skills. 

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