If you’re passionate about adding new dance moves to your skillset, you just found what you’ve been looking for.
We’ve carefully curated 17 basic pole dance moves to get your groove on. What’s interesting to note is that you can practice each position featured below without help.
Also, you’ll only need a combination of moves you’re already familiar with to perfect them. If you’d love to learn more, let’s jump right in.
The basic spin is one of the first pole dance moves you’ll be taught as a beginner. You hold the pole with one arm stretched above your head to do this. Then hold the pole with the second arm slightly below your chest. Then turn your body in a brief spin, and as you begin to spin, lift your feet away from the floor. Several variations of the basic spin exist. You can equally get creative with how you hold your legs while spinning.
Grab the pole with both hands at a point high enough to lift you from the floor. Press the tibia and knee side of one leg to the pole and cross the feet to the other side of the pole. Lift the other leg from the floor and cross it over the pole. Hold the pole firmly with the inner thigh of both legs. Your body should be erect against the pole. Your pelvis should also grip the pole firmly. Rest your chest on the pole to maintain balance and release your arms from its grip. Spread your arm sideways.
The fairy sit is a variation of the basic climb. Grab the pole slightly above your head with both arms to perform the move. Press the inner thigh of one leg against the pole and lock it in position with the feet. Lift the other leg from the floor and cross it over the leg gripping the pole. Ensure the inner thigh of both legs grips the pole firmly. You should be in a sitting position if you do this right. Rest your chest against the pole and spread your arms to spice things up.
As a beginner, it’s best you perform this move as close to the floor as possible. Grab the pole at your head level with both hands. Lift your feet off the floor, stretching them out. Grip the pole with your pelvis and cross the legs at the feet. Tilt your body to the right or left side. Stretching your upper body out to form a plank, release one of your arms to perform. It’s preferred you release the arm on the side you’re tilting towards. Then with the free arm, grab the pole at a point below your body.
Climb up into the pole away from the floor to give room for free movement of your legs. Grip the pole firmly with your hands at your head level. Cross your legs at the ankle in front of you. While stretching your legs, tilt your hips to either the left or right. Release the hand of the side you’re tilted towards and grip the pole below your body. Ensure you don’t sit on your wrist. Fall your torso backward to improve your balance. Then move the upper leg around to see if it’s convenient. Spread your legs apart to complete the move.
To perform the move, grab the pole at a point that’s high enough to lift you off the floor. Fold your knee around the pole in a hook. You should use the leg that’s closest to the pole. Lift the other leg from the floor. While in the position, press your thigh firmly into the pole and stretch the other leg towards the floor. Release the hand on the same side as the bending knee. Pass the hand over the pole to grip pole firmly with your armpit. Release the other hand and raise it above your head.
As a beginner, you may want to start with a static pole. Grab the pole at a point high enough to lift you off the ground. Press your side into the pole such that the upper arm closest to the pole press into the pole. Lift your legs away from the floor until your knee is pointing towards your chest. Spread your knees and bend your torso backward until the pole is positioned between your thighs. Straighten your legs until they’re parallel to the floor. Always keep your feet pointing outwards to spice things up.
Grab the pole at a position above your head and lift your legs into an inverted spread, with your head towards the floor. While in this position, Hook the knee of either leg firmly to the pole. Release the arm on the same side as the knee and grab the pole at a point above the knee. Start a spin and as you enter the spin, release the arm below your knee and move it to the same position as the other arm above the knee. At the same time, rotate the other leg until it’s stretched in front of you. Hold the leg in place by passing your arm around the pole beside the hooked knee. Release the other arm to complete the move.
Outside/Inside Leg Hang
You start the move with an outside leg hang, similar to martini glass. Once your knee is hooked and you’re hanging comfortably, release your arms and press your side into the pole to maintain balance. Rotate your inside leg until it gets to a position that’s directly parallel to the floor over your face. Ensure your pelvic and torso are firmly gripping the pole. Release the hook and cross it with your legs over the inside leg stretching over your face. Move the inside leg into a hook and stretch the outside leg backward to complete this move.
Barrel Pole Move With the Split Grip
Hold the pole in the ring cap position with one arm closer to your head and the other to your knee. Ensure the arm closer to your head is bent at the elbow at about 90 degrees. And the arm towards your knee maintains a firm and stretched grip. Lift your legs and bend your waist over the pole so that your knee points towards your chest. Complete the move by expanding your arms until they are wide apart on the pole and your torso is parallel to the floor.
Hold the pole with one arm at a point above your head: preferably the arm closest to the pole. Next, starting with the leg closest to the pole, step over the pole. While the pole is between your legs, fall silently into a spin, then complete the motion by moving the other leg to end the spin.
This move is a combination of a spin and a climb. Hold the pole at a point high above your head with the arm that’s closest to the pole. With the other arm crossed over your chest, grab the pole firmly. Start a spin and as you get into the spin, bend your knee over the pole. Ensure you use the leg closest to the pole. To complete the move, Lift the other leg from the floor and hold it close to the one grabbing the pole.
You need to master how to use the heels to perform this move. Hold the pole high above your head with the arm that’s closest to the pole. Grab the pole with another arm at a point close to your chest. Start a spin and as you enter the spin grab the pole with the hill of either leg. Lift the other leg from the floor and bend it at the knee behind your back to complete the move.
To perform the elbow pirouette, you’ll stand slightly far away from the pole. Fold the elbow joint of your right arm over the pole and stretch your left arm to your side. Next, wrap your outstretched arm around the pole in a hug gesture. Release the elbow of the right hand. Grab the pole with the elbow of the left hand. Stretch the right arm to your side to complete the move.
Stand as close to the pole as possible. Grab the pole with the arm closest to the pole. Ensure to grab it at a point high enough to lift you from the floor. With the other arm crossed over your chest, grab the pole at your chest level. Start a spin in this position and as you spin, grip the pole with the inner thigh and a bent knee of the leg closest to the pole. Lift the other leg off the floor to complete the move. Join the tip of your feet behind your back.
To make the skater hold to move, start by grabbing the pole firmly with your two arms above your head at a point high enough to lift your feet off the floor. Then with either your right leg or left leg, perform a one-leg climb, pressing your tibia and knee side into the pole for a firm grip and holding onto the pole with your foot. Complete the skater’s move by lifting the other leg from the floor and bending it at the knee behind your back.
Closed Cross-Leg Fireman
Hold the pole above your head with the arm closest to the pole and grab the pole with the other arm at any point below your chest. Perform a spin and while entering the spin, lift both legs away from the floor and grab the pole firmly with the tibia of both legs.
As a beginner, you may not get every move or position right on the first try. You need to keep trying until you achieve perfection. However, it’s best if you start with simpler moves and progress to the more complex ones. Also, starting your moves closer to the floor can help build your confidence.
I’m an Artistic Model, Dancer (Pole Dancer, Ballet, and Contemporary).
POLE THEATRE FRANCE 2018
EXOTIC GENERATION RUSSIA 2019 & 2020 (HARD)
POLE THEATRE UK 2019 & 2022 (CLASSIQUE)
I share everything I know about pole dancing and stripper poles to help more people excel at it.