Learn to Pole Dance: The Seated Spinner
16 Aug 2007
Lucy
18 Comments →
Difficulty: Beginner
About the seated spinner
The seated spinner is a simple but beautiful spin that Libby (in the video clip) has always performed with style and poise. The spin helps to develop your arm strength, and works out your core muscles too as you move round the pole.
In detail
- Begin to walk around the pole and, when you’re ready, place your dominant hand high on the pole and the other just below it.
- Kick your non-dominant leg out and round to swing into the move.
- As your leg returns, hook your ankle around the pole. Make sure you keep the back of your ankle against the pole for the duration of the move.
- Point the foot of your free leg away from the pole. Both of your knees should be bent at 90°. Hold your body in this position until you touch the ground.
In action
Top tips
- Make sure you lift your feet up as you spin round – this works your abs more and looks so much nicer too! Your legs should approach the horizontal once you’ve got into the move.
- Swing, rather than jump, into the pose.
- As your strength improves, try lowering your non-dominant hand down the pole during the spin as Libby does in the video. This will help you control the pose better and keep your ankle locked against the pole. You can even perform this move with just one hand!
Find this move and 65 others on the Pole Exercise DVD.
18 comments
Hi, I thought I might just leave you a quick comment. Im 18 and always loved the idea of Pole Dancing and wanted to start lessons. (more for my own self a steam and fitness) The thing is my boyfriend isnt too pleased about the idea as he sais it is dirty and down grading. I can see where he is coming from in a way but he doesnt understand that I am wanting to do it for myself and No other. Can you help me to suggest what I should do. Should I follow my dream and make enimies by ignoring what they say too me….Its so annoyin please help! Is it a “Dirty” thing to do? cheers Zoe
Hey Zoe,
I’m sorry to hear that your boyfriend thinks pole is degrading and dirty. There are sadly a lot of people out there, for whatever reason who are threatened by things, and no matter what they are it causes them to judge others. Pole dancing has in one sense originated from gentlemen’s clubs, where yes it is used a sexual dance for men (and women!) to enjoy to watch. But times change, and the thousands of people all over the world who have started pole dancing over the past few years do it for fun, for exercise and for their own pleasure. Don’t forget that many forms of dance, from the cancan to the waltz, have been considered scandalous in the past.
Of course I can’t tell you what to do about the situation, but I would suggest a few things.
Circuses have performed a form of pole dance called Chinese Pole for the last hundred years. Made famous by Cirque du Soliel (arguably the best circus in the world) it features both male and female acrobats swinging, climbing and flying round the pole. There’s a brilliant clip you can watch here – it demonstrates how a pole can be used to stunning effect for an entirely non-sexual performance. Perhaps you can show it to your boyfriend?
You may also want to show him some of the articles on this website and the gallery – demonstrating how both women and men can use pole dancing as a form of exercise to combat weight, muscle strength and flexibility plus gaining self-confidence and body awareness. There are also many other pole dancing school websites and videos on YouTube (including some of mine!) that you could use.
Perhaps those two things might help, and I would recommend talking to your boyfriend about the situation and alleviating any fears he has – if he realises you want to do it for exercise and confidence, and perhaps just learn in the comfort of your own home with a pole and DVD then he might feel differently about it?
Good luck
Lucy
Just a quick reply from a guy’s perspective (apparently one that’s a bit more open minded).
Obviously pole dancing / pole fitness has a connotation tied to exotic dancing (strip clubs). However, THAT has nothing to do with the fitness itself.
It’s really no different than gymnastics … but the pole is vertical not horizontal.
You can even make your routines sensual and it’s still a different ball game. If you’re doing it for you (your enjoyment, your fitness…) then I’m not seeing why your boyfriend should think its degrading.
The day you tell him “honey, I picked up a part-time night job at the local strip club” … he may have reason to worry (I wouldn’t… but he might). Until then, it’s exercise and, like you said, can likely be a confidence and self esteem booster.
As for letting the beliefs and opinions of others (such as your boyfriend) dictate what YOU want to do… that just wouldn’t be fair to you.
If your boyfriend is so insecure that he thinks pole fitness is degrading (or at least that’s what he tells you)… maybe it’s time for a new boyfriend.
All the best,
Rob
Zoe, firstly, if you recognise that you need to build confidence that’s a great start. Unfortunately as women we cannot base our confidence, image and value on our sexual appeal because that is a very small part of who we are. I’m afraid you can’t really compare cirque du soliel or gymnastics to pole dancing. It’s a real stretch (but good on you for trying, Lucy). Zoe, respect who you are, your boyfriend obviously does.
Dear Maria,
Thank you for your response, Pole Exercise or pole dancing can indeed aid women and men to grow in confidence, as with learning anything new can. It’s not that pole dancing is particularly linked to sexuality (although some feel this is its only outlet). Instead I and many others see it linked to our physicality, and how each of us possess the power to change, learn and adapt our human form.
Over the last few years, I have been very lucky to work with multiple circus performers (some of whom have worked for Cirque du Soleil), and those who I have introduced to pole do assure me that the physical demands are on par to their own profession. Chinese Pole is identical to our Western pole in many ways, and recently I have seen more and more instructors include Chinese pole technique into their own teaching and performance.
Indeed it is vital to respect our own bodies first and foremost, as if we don’t love ourselves (excuse the hippyness!) then who will? I believe that having a healthy mind and body is the most important step towards this self-respect and incorporate this into my teachings of pole in every angle. I choose to always learn and retain an open mind, as this is vital to life’s great journey!
Anyway enough of the mantra! Thank you for your message and I hope Zoe has found the answer she has been looking for.
xxx
I really want to buy a pole for my home. I see that make many different diameters though. I hear 2 inch is the standard and used in most studios..is this true? I would hate to get a pole to large that I can’t grip, but I am 5′6 and everyone suggests the 2inch because of my height. Would I be better off getting a smaller one?
Hi Eses
I have started pole fitness at uni, where we have a thin pole and regular sized poles (not sure of the thickness, but they were both from X-pole) I prefer the thin pole for spinning and gripping moves because I have tiny hands, and many other people in the class think the same thing. However, the thicker pole is best for gripping with legs, so once you get more advanced it’s better. I can use the thicker poles fine and most people prefer the thicker or ’standard’ version to the thinner one, just because it’s easier and less painful when doing leg work. Hope this helps!
I want to do this but i am a litlle on the heavy side not alot but i think i am. Would this be something anyone can do and were do i find videos to help me w/ this workout? How do even set the pole up?
Hi I justed wanted to say to Eses, from X-pole there are two different sizes. There is a 45mm and a 50mm (50mm being standard) and there is also a choice of chrome and titanium gold. The difference between chrome and TG is TG has better grip and the price reflects that (about 50$ extra). I am also 5′6 and I recently got an x-pole, I put some thought into it and went with the 50mm TG. So far I love it! Seeing as your the same height, I can say it wouldn’t be a bad idea to get the standard size. Although I can’t say for sure because I’ve never seen the size of your hands (I have really long fingers so 50mm was an easy choice for me).
Hopefully I helped a little.
Hi,
Sorry to rebump-
But I’ve decided on buying an x-pole, and I have really tiny hands as well, (i’m 17)
Will I have trouble with a 50mm standard one?
I’ve only had one lesson so far (i’m in love already), on which I used the 45mm with no problems at all.
(In fact, I found that the class was progressing MUCH to slowly to my liking)
But I’m thinking that a 50mm would be better in the long run.
But I don’t wanna bust $500 if i’m not gonna be able to do any tricks on it!
Please help :(
Thanks everyone!
P.S: REALLY TINY HANDS.
hiya, i am really into learning how to pole dance but im a large girl and not very strong anf think i would look unsightley on the pole what do u think ?? x
Hey Annabelle,
The 45mm pole is great for girls with small hands. A good friend of mine swears by it and she is one of the most advanced pole dancers I have ever met. So it certainly won’t hinder you! Go for the one you feel most comfortable to grip.
Good luck!
Hey Hayley,
I’ve taught every shape and size and age over the last five years, so of course you would look right! A very good friend of mine is a lovely curvy girl and she is amazing on the pole. Everyone stops and stares because she is so graceful and strong. It’s really important thought that you ask your doctor before starting any new form of exercise, just to check you are good to go (as I recommend this to anyone about to start a new regime). Start slowly from the beginning, take your time and have fun! It’s a great way to tone up and loose weight at the same time.
Don’t hesitate to contact me should you require anymore information or help.
Good luck!
hello. well i thought id leave a little comment. im 13 and i really like the sound of pole dancing the thing is am i to young to do it? most dance school say you have to be 16 to do it. does anyone know of any dance school in chester/manchester/liverpool or crewe or any places not far from them places?
thanks kirsty
Kinkee,
Anyone can pole dance, check out some youtube of the “bigger” pole dancers, there awesome. There are some great online pole classes if there isn’t a studio in your area and you don’t want to spring for a DVD.
Hey,
Loads of answers here!
With regards to the size of the pole, I have a standard 50mm pole and everyone tells me I have the tiniest hands they’ve seen! But I’ve never had any problems with it, I think because it’s my own pole and it’s the one I’m most comfortable on. I find that when I’m inverting or climbing I have much more support with it, but as I say with your own pole you’ll just get used to the feel of it :)
Kinkee, my mum’s 47 and a size 16 and she looks great on the pole! At first she was really worried about it but I went along to the lessons with her and she loves it now! It’s given her such a confidence boost.
Kirsty, great that you’re interested but thus far I haven’t heard of anywhere that do lessons for people under 16. Perhaps you could try contact the instructors of any courses going to see if they do private lessons?
Hope this has helped :)
Heyy!! I really love the sound of poledancing but im a little on the young side :( and i have called polercise but im too young i need help i dnt no what to do ive asked my mum to start but she keeps saying well see but that obv means no ! Please can some one help me
I have been teaching myself entirely at home – I have bought DVDs, I watch YouTube and I subscribe to various pole dance sites because I work 50+ hrs/wk and I don’t live anywhere near classes. If you are too young or don’t live near any studios then just teach yourself – I have gone from not being able to do ANY moves to just starting on some intermediate ones – and it’s only taken me about a year. (And like I said earlier, I don’t get a lot of free time to do it)
P.S I am a size 14 australian (Not sure what that is to you guys, but I’m in the high-end of the overweight category of the BMI – and I was obese when I started)
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