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Tips for Self-Teaching?
So, I managed to get myself an x-pole. 😀 After months of day-dreaming, I can finally learn pole dancing.
As I mentioned on here previously, I started strength/flexibility training and conditioning in advance.
So I hit the pole for the first time ever last weekend, and I’m happy to say I can climb, hold myself up with my legs, and do a few basic spins.But now I just kinda feel like…now what? I’m very motivated to improve as quickly as possible, but my upper body strength is not nearly as adequate as I thought it would be. My arms were killing me the day after my first pole session, and still seem to ache after every pole session (same with my hands/fingers!).
I’m coming to the humbling realization that, despite my determination, I need start out gradually just like everyone else. I have been noticing minute improvements each day, but I’m clearly lacking the necessary arm strength to do most lifts/inverts. I’m even practicing with arm and leg weights in the hopes of increasing my strength faster. lol
How long does this “training phase” last? How often should I practice?
I’m particularly interested in hearing from other pole dancers who went the self-teaching route.
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8 Replies
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The Training Phase never ends. you will definitely learn more things and be able to do more but you will always be in training to maintain and perfect what you have and if you want to progress, you will always be training to progress. think of the way runners are always in training. that part never ends. my best advice for you to learn at home is to buy a year’s subscription for lessons here. the lessons are all in progressive order. there is a 30 day take off regime that is perfect for new polers. you said you just started like a week ago, so I would even be trying to invert at this point. you need more strength and technique before inverting even if you are already strong. When first starting you may only be able to pole once or twice a week because that is all your body will allow. I am a somewhat advanced poler and I can usually only pole 3 times a week. your muscles get sore and strained and need rest. my off days I train in flexibility, or handstands or conditioning. That’s amazing that you are already able to climb, etc! 🙂 good for you! i would give up the notion of learning anything “quickly” in pole. it’s kind of like saying, well I bought a gymnastics tumbling mat, I want to quickly learn how to master back handsprings and the uneven bars. for some reason people see pole and think its gonna be easy. some of it can be easy. but you will have to go through the proper progression of tricks in order to advance. when you say you are practicing with arm and leg weights,do you mean you are wearing arm and leg weights while you pole? If so, dont do that. that will only get you injured,your already holding all your body weight with your hands you dont need to make it harder on yourself. yes, this is gonna be a gradual process so you will want to take it slow. but with your determination you will steadily progress and be very fulfilled. so, at the most, I would practice 3 times a week. but in reality just starting out, once or twice a week may be enough while you work on other things on your off days. You will progress so much better to get the lessons here and make up your own workouts of follow the 30 day take off program. this is so hard to figure out on your own without guidance and it’s dangerous if you are doing things you arent ready for. there is A LOT to learn about pole. read as much information here as you can. you will want to do proper warm-ups with all your workouts. You will want to learn how to properly engage your body so that you dont injure yourself. I took studio lessons but just wasnt understanding so I started lessons here at home as well. I just wasnt “getting it” at the studio and almost quit when i first started. I used the lessons her to supplement what I was doing and the lessons here really helped me to understand how to do tricks,spins, etc. Now I mostly pole at home and use the lessons here. I love working at my own pace. GEt the lessons here and just keep posting and asking questions. And have fun with your learning process! 🙂
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If I had more money to spare I would definitely invest in the lessons here because they are so neatly and concisely organized…but honestly, I’ve found countless pole dancing tutorials on YouTube that are very similar to the sample videos I’ve seen in the lessons here. I created a playlist on my YouTube channel, and will probably just stick with that for now.
All of your other advice was great though, and I will take it to heart. I will take it a bit easier on myself from now on. 🙂
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The lessons here are far beyond what you can find on YT because everything is progressively layed out for you. So many tutorials out there are not beginner appropriate even if they make that claim. Also you have access to my help if you need it on any move. And if you love the community We offer here lesson sales support us and keep us running! If you are interested in learn about teaching you may want to check out my teacher training course. Here’s the link. It’s FREE https://www.studioveena.com/methods/letter
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I understand the monetary constraint against getting lessons for a year here, so I just want to say that using Youtube… is dangerous.
What other people will put up as “beginner,” may not actually be a beginner move. You must remember that many of the people putting up pole dancing tutorials have been dancing for a very long time, and may also have had a lot of dancing or fitness background that gives them a leg up. Felix Cane was doing rediculous inversions after 6 months of pole dancing… but she also had an entire lifetime of dancing behind her!
Inverts are not beginner moves. Many spins are NOT beginner moves!Even without subscribing to the lessons here, you will still be able to see how they are set up and organized, so you can get an idea of progression. Veena has excellent progression in her lessons, and is great at knowing how people gain strength and how not to get injured. If you take a look, her lessons do not include spins at the beginner stage. Spins can put serious strain on the shoulders, side-body, and weight-bearing arm without appropriate engagement, and strength in many of the smaller stabilizing muscles.
So, please be very careful about what people say is “beginner work” on Youtube! I’ve even seen things like the Superman be labelled as “Beginner,” and it most definitely is NOT.
Generally speaking, inversions like the Basic invert are done safely at about six months. Obviously, there are people who progress quicker, and those who do it slower (I started work on basic inverts after about five years). Just remember that practicing them can result in serious injury if you aren’t ready for them, and it may take you off the pole for months.
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I also forgot to add some things!
For tips in practicing at home, remember that you have limits, even when the move you’re working on feels easy. Try to limit yourself to doing a move 5 times at most when it’s new to you, and eventually when this becomes easier, slowly increase up to ten- and I mean, SLOWLY. If it takes two months to reach 10 per pole session of one move from the time you start working on it, I would say that it sounds good!
Also, choose a few different moves that work different muscles. You don’t want to do too many shoulder-oriented moves and stress your muscles, so try some others that deal with core work and legs as well, such as things like floorwork, and some gentle dancing moves. These moves are also lots of fun, and benefit from practice just as much as tricks and spins!I like to warm up with my pole by doing some light free-dancing for about 10-15 minutes. This helps both me, and my pole warm up to create grip and reduce the strain my muscles may take!
After that, I’ll work on more strength moves, beginning with the moves that I’ve been working on a while that feel a little easier, and moving up to very difficult moves.
Then I’ll work on strength training, which often involves body-weight exercises like planks and push ups, pole oriented ones like side-hold crunches, and use of free weights.
At the end I’ll stretch and allow myself to cool down, making very sure not to push my muscles to the point of pain when doing flexibility training (been there, done that, and I injured both my hamstrings, lost a LOT of flexibility!), but also to take my time.Taking your time and getting into the dance, the expression, and the sensuality (if you’re into that!) of Pole dancing is one of the biggest joys I’ve found. After 7 years of pole dancing and being more-or-less completely grounded that entire time, I can honestly say that you don’t need big tricks to have fun! I AM working harder now that I am no longer injured, as I would like to see myself grow stronger… but I’m not in any rush, and you need not be, either!
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I understand what you guys are saying. But just be clear, what I’ve been doing is looking at the progressive move lists/videos on this and other established pole dancing websites, and then just looking up tutorials for the exact same moves on youtube so I can access free videos on how to do them. I promise I’m not just trying any move I see I on youtube. I’ve heard great things about the lessons here…but I’m on a tight budget, so I have to cut some corners. :/
I’ve been reading forums and blogs for months. I’m not claiming to to know everything, but the research I’ve done beforehand did allow me to climb, do spins, and hold myself by my legs on my first attempt at pole dancing. But I understand I have much to learn…which is why I made this posting asking for advice. 🙂
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Thank you Veena for the free download link that will be very helpful! I really appreciate it.
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*Also: I’ll definitely be keeping a look out for those lesson sales.
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