It’s about time we did a full breakdown of the most popular beginner pole dancing moves and tricks!
- Want to become an amazing pole dancer?
- 1. Angel Spin
- 2. Basic Climb
- 3. Basic Invert
- 4. Back Bend
- 5. Back Spin
- 6. Body Rolls
- 7. Bicycle Legs (Floorwork)
- 8. Chair Spin
- 9. Clockwork Legs (floorwork)
- 10. Cradle Spin
- 11. Fan Kick
- 12. Figure Eights
- 13. Fireman Spin
- 14. Front Spin
- 15. Genie Spin
- 16. Hair Flicks
- 17. Hip Dips
- 18. Leg Waves
- 19. Pointed Toes
- 20. Pirouette
- 21. Pole-Assisted Stand (from the floor)
- 22. Pole Seat
- 23. Reverse Grab Spin
- 24. Split Grip Spin
- 25. Spin-up From the Floor
- 26. Straddle hold
- 27. Walking Around The Pole
- Beginner Pole Moves: Summary
And the best part? There’s a whole community of supportive, like-minded individuals ready to cheer you on.
Everyone has to start at the beginning, right? If you’ve recently signed up to pole fitness classes, you’re probably already fixated by pole fitness superstars on YouTube and Instagram.
All of these dancers started by learning some basic pole tricks, just like you! This article contains some classic beginner pole moves for new dancers. In a class environment, you will probably learn very early along your pole fitness journey.
It can be quite daunting when you start learning how to pole dance. There are so many different things to remember!
Names of moves for one!
I have been teaching pole dancing to students (especially beginners) since 2013. I began pole dancing myself in 2008/9 and totally fell in love with it and eventually ended up teaching others.
As a pole instructor, these are a core set of move that ‘beginners’ need to to learn in order to gain enough strength to move to the next level.
The tricks in this article are designed for beginner pole dancers, most beginner moves are staples for pole dancers of all levels.
These tricks will also help with your strength building and general conditioning that will help you transition to more intermediate and advanced moves.
Remember, every pole dancer starts at the beginning.
Don’t rush through tricks just to tick-boxes, and don’t try to get ahead of yourself by trying to shoulder mount before you can manage a basic invert!
So, let’s dive in and take a look at some beginner-friendly pole dancing moves that will get you started on your pole journey.
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1. Angel Spin
In an Angel Spin, you hold onto the pole with both hands and swing your legs up and around the pole in a circular motion.
You perform this spin with your legs extended straight out and slightly apart, giving the appearance of an angel’s wingspan.
You initiate the move by pushing off from the floor and using momentum to bring your legs up and around the pole, while keeping your upper body still and holding onto the pole for support.
The Angel Spin is a great move for building strength and coordination, and is a foundational element in many more advanced pole dance combinations.
2. Basic Climb
In a Basic Climb, you use your arms and legs to climb up the pole.
You start by standing facing the pole and reaching up with one hand to grasp the pole. You then lift your other hand to grip the pole, and use your legs to push off from the floor and lift yourself up towards the pole.
As you climb, you alternate between using your arms and legs to pull yourself higher.
The Basic Climb is a great move for building upper body and core strength, and is a key element in many pole dance routines.
3. Basic Invert
In a Basic Invert, you invert your body so that you are hanging upside down from the pole with your legs wrapped around it. You start by gripping the pole with both hands and lifting your legs off the ground.
You then use your arms to pull your body up towards the pole and wrap your legs around it, hooking your knees over the pole to secure yourself in the inverted position.
You maintain balance by holding onto the pole with your hands and using your core muscles to control your movements.
The Basic Invert is a challenging move that requires strength and coordination, and is a foundational element in many more advanced pole dance routines.
4. Back Bend
Also known as: Lean back
In a Back Bend, you stand next to the pole and hold on with your closest hand, then arch your back and extend one arms overhead while standing on the ground.
You start by standing with your feet hip-width apart and your arms extended above your head. You then inhale and use your core muscles to slowly arch your back, reaching towards the sky with your arms.
You hold the back bend for a few seconds, feeling a stretch through your chest and spine. To release the back bend, you exhale and slowly bring your arms back down to your sides while returning to a standing position.
The Back Bend is a great move for stretching and strengthening the muscles in your back and chest.
5. Back Spin
Also known as: Backward spin, back hook spin
In a Back Spin, you spin around the pole while holding onto it with both hands and facing away from it. You start by standing facing away from the pole, with your hands gripping it and your legs slightly apart.
You then use your momentum and upper body strength to spin around the pole, keeping your eyes fixed on a point behind you to maintain balance.
As you spin, you hold onto the pole with both hands to control your speed and maintain your grip.
The Back Spin is a dynamic move that requires balance and coordination.
6. Body Rolls
In Body Rolls, you roll your hips and torso in a fluid, circular motion while standing on the ground or holding onto the pole. You start by standing with your feet hip-width apart and your arms relaxed at your sides.
You then initiate the body roll by moving your hips in a circular motion, allowing your torso and arms to follow the movement.
You continue the roll, using your core muscles to control the speed and direction of the roll. Body Rolls can be performed in a variety of directions and at different speeds, allowing for a wide range of expression and creativity in pole dance.
They are also a great way to warm up and improve flexibility in the hips and torso.
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7. Bicycle Legs (Floorwork)
In Bicycle Legs, you perform a slow bicycle-like motion with your legs while lying on your back on the floor.
You start by lying on your back with your legs extended straight up towards the ceiling. You then bring one knee towards your chest and extend the other leg out straight.
As you alternate between bending and extending each leg, you create a pedaling motion similar to riding a bicycle.
Bicycle Legs are a great way to improve flexibility and coordination in the legs and hips, and are a key element in many pole dance floorwork routines.
8. Chair Spin
In a Chair Spin, you spin around the pole while holding onto it with one hand and sitting on an imaginary chair. You start by standing facing the pole and gripping it with one hand at waist height.
You then sit down as if onto an imaginary chair, keeping your free hand on your knee for balance. As you sit, you use your hand on the pole to initiate the spin and control your speed and direction.
The Chair Spin is a graceful and elegant move that showcases your balance and control, and is a popular element in many routines.
9. Clockwork Legs (floorwork)
In Clockwork Legs (floorwork), you move your legs in a circular motion, as if turning the gears of a clock. You start by lying on your back with your legs extended straight up towards the ceiling.
You then bring one knee towards your chest and extend the other leg out straight, forming a 90-degree angle with your body. You then move both legs in a circular motion, as if turning the gears of a clock.
As you continue the movement, you alternate between bending and extending each leg, creating a fluid and dynamic circular motion.
Clockwork Legs are a fun and challenging way to improve flexibility and coordination in the legs and hips.
10. Cradle Spin
In a Cradle Spin, you spin around the pole while holding onto it with both hands and bringing one leg up to your chest. You start by facing the pole and gripping it with both hands at chest height.
You then bring one leg up towards your chest, keeping your other leg slightly bent for balance.
As you spin around the pole, you use your arms to control your speed and direction, and hold the raised leg close to your chest.
11. Fan Kick
In a Fan Kick, you extend one leg out to the side while spinning around the pole. You start by facing the pole and gripping it with both hands at chest height.
You then extend one leg out to the side, keeping your other leg slightly bent for balance. As you spin around the pole, you use your arms to control your speed and direction, and keep your extended leg extended to the side.
The Fan Kick is a graceful and dynamic move that showcases your strength and control, and is a popular element in many pole dance routines.
12. Figure Eights
In Figure Eights, you move your hips in a figure-eight pattern while holding onto the pole. You start by facing the pole and gripping it with both hands at chest height.
You then initiate the figure eight by moving your hips in a circular motion, allowing your legs and torso to follow the movement.
You continue the figure eight, using your core muscles to control the speed and direction of the movement.
Figure Eights are a great way to improve hip and waist control in pole dance, and can be performed in a variety of speeds and intensities to create different effects.
13. Fireman Spin
In a Fireman Spin, you spin around the pole while holding onto it with both hands and lifting one leg off the ground. You start by facing the pole and gripping it with both hands at chest height.
You then lift one leg off the ground and extend it straight out, keeping your other leg slightly bent for balance.
As you spin around the pole, you use your arms to control your speed and direction, and keep your lifted leg extended straight out.
The Fireman Spin is a dynamic and impressive move that showcases your strength and control, and is a popular element in many pole dance routines.
14. Front Spin
Also known as: Front hook spin, Forward spin
In a Front Spin, you spin around the pole while holding onto it with both hands and facing forward. You start by facing the pole and gripping it with both hands at chest height.
You then initiate the spin by rotating your body around the pole, keeping your arms extended and your gaze forward. You continue the spin, using your arms and core muscles to control the speed and direction of the movement.
Front Spins are a great way to build strength and coordination in the upper body and core, and are a popular and dynamic element in many pole dance routines.
Tip to make this harder: Try it one handed! Then try it on the dreaded other side!
15. Genie Spin
In a Genie Spin, you display your grace and strength as you spin around the pole with one hand. You hold onto the pole with your inner hand up high, while extending the other arm out to the side for balance.
You then cross your legs at the ankles, with your legs loosely wrapped around the pole.
As you spin, you use your arms and core muscles to control the speed and direction of the movement, creating a fluid and flowing motion. Your extended arm adds an elegant and dramatic touch, highlighting your coordination and control.
This dynamic move is a staple in many pole dance routines, and requires a combination of technical skill and fluidity to execute. The Genie Spin is a testament to your versatility as a dancer and your mastery of pole techniques.
16. Hair Flicks
In a Hair Flick, you show off your sass and style as you add some flair to your pole routine. You start by facing the pole and using your arms to control your body movement.
With a quick flick of your head, you send your hair flying in a dramatic gesture, adding an extra element of showmanship to your performance. This move is all about attitude and adding a touch of your personality to your pole routine.
Hair Flicks are a fun and playful addition to your pole dance repertoire and a great way to add some character to your performance. Whether you’re flipping your hair back, tossing it to the side, or whipping it around, Hair Flicks are all about letting loose and having a good time on the pole.
So go ahead, shake out your hair, and let it fly! This move is all about having fun and showing your unique style on the pole
17. Hip Dips
In a Hip Dip, you showcase your sensuality and fluidity as you gracefully move your hips in a seductive manner.
You start by facing the pole and gripping it with both hands.
As you dip your hips, you use your core and leg muscles to control the movement, creating a fluid and flowing motion. This move is all about accentuating your curves and adding a touch of sexiness to your performance.
Hip Dips are a popular element in many pole dance routines, and require a combination of technical skill and fluidity to execute. This move is a testament to your grace and control, and a great way to add some sensuality to your performance.
So go ahead, let your hips do the talking! This move is all about feeling confident and comfortable in your own skin, and adding a touch of seduction to your pole routine.
Hip Dips are a great way to express your sensuality on the pole.
18. Leg Waves
With Leg Waves, you unleash your sensual side and add some fluidity to your pole routine.
You start by facing the pole, and using your core and legs to initiate the wave-like movement.
As you undulate your legs, you focus on keeping your movements smooth and controlled, while also engaging your abs and glutes to maintain your balance. With each wave, you build momentum, adding intensity and drama to your performance.
Leg Waves are a staple in many pole dance styles, and are a great way to showcase your flexibility, control, and sensuality. Whether you’re executing a slow and smooth wave, or a more energetic and dynamic one, this move requires a combination of grace, strength, and technique.
So let your legs do the talking with Leg Waves! This move is all about adding some fluidity and sensuality to your pole routine, and showing off your control and flexibility on the pole.
19. Pointed Toes
By pointing your toes, you display your grace and precision as you point and flex your toes with finesse.
With each movement, you focus on pointing your toes and keeping your legs straight and strong, creating a sleek and elegant line. This is all about demonstrating your control and technique, and adding a touch of sophistication to your performance.
Pointed Toes are an essential element in many pole dance routines, and uses a combination of strength, balance, and precision to execute.
So go ahead, show off those pointed toes!
Pirouettes are the perfect way to add some drama and flair to your pole routine. To execute this move, you spin around the pole while keeping your arms extended and your legs in the air.
As you spin, you use your core to maintain your balance, and your arms to help guide your momentum. With each rotation, you build speed, creating a mesmerizing and visually stunning effect.
Pirouettes are a great way to show off your control and strength, and add some dynamic energy to your performance. Whether you’re executing a slow and controlled pirouette, or a fast and explosive one, this move requires a combination of technique, grace, and balance.
So show off your skills with a pirouette!
This classic pole move is all about adding some drama and flair to your routine, and showcasing your control, strength, and balance on the pole.
21. Pole-Assisted Stand (from the floor)
Landing on the floor after a spin is great – but what do you when you’re on the floor? How are you gonna get up agan?
First, you find the right spot on the pole. Place your hand on the pole and make sure you have a good grip.
Next, you use the strength from your arms to pull yourself up.
Keep your legs bent and use your core to keep balanced. As you continue to pull, bring one foot off the ground and place it on the pole.
Once your foot is securely on the pole, use the strength from your legs to push yourself up and straighten your legs.
With the help of the pole, you should now be standing.
Remember to keep your core engaged and maintain good posture.
22. Pole Seat
Also known as: Pole sit, sitting on the pole
The pole sit is one of those moves that is infamous because it’s most likely the first really painful trick that you’ll experience along your pole fitness journey!
This one hurts, and it’s a bruiser, but it’s a fundamental part of pole dancing (and you’ll get used to the pain.)
To execute this move, you climb up the pole and then sit down onto it, with your legs dangling on either side.
It may look simple, but this move takes a lot of control and strength to master. You’ll need to keep your body tight and engage your core to maintain your balance, and use your arms to support yourself on the pole.
Once you’ve got the pole sit down, the possibilities are endless! You can add some sexy hip movements, or even swing your legs back and forth for a more playful vibe. This move is all about showing off your control and confidence on the pole.
So why not try a pole sit and add some sizzle to your routine? This classic pole dance move is all about showing off your skills and your confidence, and giving the audience a glimpse into your playful and seductive side.
23. Reverse Grab Spin
When it comes to Reverse Grab Spin in pole dancing, you’ll be doing a fun, playful spin that’ll have you feeling like a pro in no time!
First, you start by grabbing the pole with both hands and doing a little jump up to get into the air. Next, you use your core to spin yourself around the pole, reaching up with one hand to grab it in a reverse grip.
This grip is a little different from your normal grip, so make sure you’ve got it before you start spinning.
As you spin, use your legs to create some flair and add some extra style to your move. Keep your core tight and your movements fluid, and don’t forget to have fun!
24. Split Grip Spin
A Split Grip Spin in pole dancing is a fun and challenging move.
You start by gripping the pole with one hand in a high position, while the other hand is down low. Then, you use your lower hand to push off and spin yourself around the pole.
This uses the push-pull technique that’s common in many other fitness disciplines.
One important tip for this move is to make sure you have a good grip with both hands, so you don’t slip off the pole. You also want to keep your core engaged and control your body’s movements as you spin.
It’s important to practice this move slowly at first, and then increase the speed as you become more comfortable. You can also try different variations, such as switching the hand positions, or changing the direction of the spin.
With some practice, you’ll be able to nail this Split Grip Spin and add it to your pole dance routine.
25. Spin-up From the Floor
For a Spin-up From the Floor move in pole dancing, you start lying down on the floor, facing the pole.
You place one hand on the pole and use your other hand to push off the floor and bring your body into a seated position with one leg extended out and the other bent at the knee.
You then use your hand on the pole to pull yourself up into a standing position while keeping one leg extended out.
Once you are standing, you can use your extended leg to propel yourself into a spin. You control your spin by using the hand on the pole and adjusting your body weight.
The more you lean into the pole, the faster you’ll spin. Keep your body relaxed and let the momentum carry you around the pole.
To finish the move, you can slow down your spin and use your hand on the pole to control your descent back to the floor. You can either land sitting on the floor or lying down, depending on your preference and the flow of your routine.
This move is a great way to add some dynamic motion to your pole routine and impress your audience with a fluid and graceful spin.
26. Straddle hold
You start by holding onto the pole with both hands. You then open your legs wide into a straddle position, with one leg on either side of the pole.
From here, you lower yourself down into a squat, keeping your arms and hands steady on the pole. Your legs should be bent and close to parallel to the floor.
Once you’re in the squat position, you can start to play around with different movements, like swinging your legs and hips, or even standing back up again. The key is to stay relaxed and in control, using your core and legs to maintain balance.
Remember to always focus on your form, and never sacrifice proper technique for a more impressive move. The straddle hold is a great way to build strength and flexibility in your legs, so take your time and enjoy the process.
27. Walking Around The Pole
Also known as: Pole walk, Pole walking
Walking around the pole involves standing tall with perfect posture, pointing your toes, pushing your hips forward and keeping your chin parallel to the floor.
Not as easy as it looks!
You start by facing forward and holding on the pole with your inner hand high.
From there, you start walking around the pole. You make sure to keep your feet close together and your legs straight. You keep your arm up and out to help maintain your balance as you move.
As you walk, you can add in some sass by swaying your hips and letting your lower body move fluidly.
You can also switch the direction you’re walking, or even stop and pose for a beat. The idea is to make the move look effortless and graceful.
Practice makes perfect, so don’t get discouraged if you feel a bit wobbly at first. Keep working on it, and before you know it, you’ll be walking around the pole like a pro!
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Beginner Pole Moves: Summary
If you’ve made it this far, you’re on your way to becoming a pro pole dancer.
So, pat yourself on the back! Remember, pole dancing is all about having fun, building confidence and feeling empowered. As a beginner, it’s important to start with basic moves and work your way up.
Don’t be too hard on yourself, progress takes time and practice.
Learn how to track your pole progress here.
Now that you’ve got some basic moves under your belt, it’s time to get creative and make them your own. Feel free to mix and match different moves and put your own spin on things.
That’s the beauty of pole dancing, there’s no right or wrong way to do it. So, get out there and have some fun!
Want To Step It Up?
If you’re ready to step up your pole fitness game, here are some final tips to help you swing your way up to the next level:
- Try these beginner pole moves on the wrong side – doing things on both sides can do amazing things for your strength and coordination as a dancer. So many people only practice on one side – don’t be that person!
- Try a climb or front-spin with one hand instead of two – this is a fun way to challenge yourself too!
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