Well firstly, welcome to my world! I’ve been pole dancing for almost 9 years now, and I’m still totally addicted to the sport (see how I call it a sport? More on that later). As well as being great fun, pole dancing is an addiction that helps me lose weight, feel great and confident, and gives me some awesome party tricks up my sleeve too. What’s not to love?

Anyone can pole dance

• Myth: Pole dancing just for strippers
• Fact: Pole dancing is huge

It’s been many years since pole dancing was confined to ‘gentlemen’s’ clubs. Pole dancing is a fast-growing sport that has featured in major magazines and news publications – many more people now pole dance for fitness and fun than have ever performed in strip clubs.

In fact, last year thousands of people signed a petition for pole dancing to be part of the Olympics. Professional ballerinas are taking it up to help with their core strength and training, male break dancers are integrating poles into dance competitions and kids are being encouraged to scale the pole to help reduce obesity.

Step by step (or should that be grip by grip?) pole dancing has carved its own credible niche. It’s fun, challenging and unique – so grab your pole and join the revolution!

Pole dancing is a great workout

• Myth: You don’t work up much of a sweat pole dancing
• Fact: Pole dancing can be as demanding as martial arts, kick boxing and break-dancing

Pole dancing can be a high impact sport – it’s a full body workout which helps build your core strength. If you’re worried about any pre-existing medical conditions, you think you might be pregnant or it’s just a while since you’ve given your body a real work-out make sure you consult your doctor. If they ask you what kind of exercise you’re taking up and you’re feeling a bit sheepish just tell them it’s something else.

Also, take it easy in your first session, your body will need to get used to pole dancing so set yourself some achievable goals with your teacher and you’ll enjoy the experience a whole lot more.

You can learn pole anywhere

• Myth: It’s really hard to find somewhere to learn to pole dance.
• Fact: You can learn to pole dance pretty much anywhere.

For the beginner pole dancer, the choice of pole dancing in the UK alone is now tremendous. With over 300 pole schools in the UK and the US, and growing numbers in Europe and worldwide, you are positively spoilt for choice in where to go. A couple of great places to find your local schools can be found here or here. If you’re really keen you can opt for private lessons. It’s pricier but you’ll benefit from one-to-one teaching and as a result should progress more quickly than if you were in a group lesson.

If there isn’t a school near you, you could always consider investing in your own pole and some DVDs. It’s not the same as having lessons or an instructor. Learning in a class means someone is watching you and can make observations that you can’t see so do try and find a class.

There’s a great choice out there and we even sell our own pole dancing DVDs, but try and buy as many as you can. I’d recommend starting a collection of pole dancing DVDs to any keen poler. It means you can practice with references whenever you like. Just make sure you start with the ones aimed at beginners and take it from there.

Pole practice makes pole perfect

• Myth: If you can’t swing upside down from the pole on day one, it’s not for you.
• Fact: Like all sports – with pole, practise makes perfect.

No professional poler I know has leapt straight on to the pole and swung round it just like that. Like any athlete, they will have been training for years in their discipline. No pole dancer can move to the more complex moves until they’ve mastered the basics. Pole is just as much as about finding the grace in you – finding your ‘strut’. Watch in awe as Alesia Vazmitsel or your instructor demos what you can work towards, feel inspired, and then enjoy yourself as your skills develop over the classes.

I won’t lie to you – if you’re already fit and flexible then you’ll pick up moves and progress much more quickly, but the huge variety of moves means that pole dancing really is something that almost anyone can get into and enjoy right from the start.

Wear what you like

• Myth: All pole dancers wear thongs and nipple tassels
• Fact: Wear whatever you like but more body contact with the pole = better pole dancing

Clothing in pole dancing is probably the most talked about subject among my newbie students. Say ‘pole dancing’ and most people still think of scantily clad, beautiful women, writhing around a pole with very little on. However, the new world of pole dancing for fun and fitness couldn’t be further from this rather scary image.

I encourage my new students to wear shorts and t-shirts for their first sessions. Pole works best when the body is allowed to have as much contact with the pole as possible. Skin creates friction and lets you stick to the pole. You’ll see advanced polers wearing shortie shorts and little crop tops. You can start off in tracksuit bottoms and a t-shirt if that makes you feel comfortable. Trust me though in time you’ll be making such great progress that you’ll want to shed them in favour of less clothing – but only to give you better grip on the pole.

Buying a pole

• Myth: Home poles are a real nightmare to buy and put up and can even be dangerous.
• Fact: If you want a pole, you can get a pole.

A few years ago shops with poles were hard to find, and the poles they sold had to be permanently attached with special ceiling fittings. But today if you get the right pole you’ll be fine. Modern poles like the X-Pole use pressure to keep them firmly fixed in place and are fine if your pole space needs to double up as your lounge or if you’re renting.

With a bit of practice you can get one up and down in minutes and they leave almost no marks on your ceiling even after months of use. X-Poles are the most popular poles on the market, but other major pole manufacturers you should take a look at include Platinum Stages, Alistage and RPole.

So now you’re armed with the facts and I’ve debunked a few myths too. What’s stopping you?

Life is challenging, it can throw things into our path that we are least expecting, and sometimes it can be tough and stressful. The more things that we set ourselves the challenge to do, and the more things we achieve, the easier life becomes!

I took up pole dancing back when it was a completely taboo subject – and I had to fight for my rights to exercise on the pole. Now, we face a completely different world, and pole has become much more widely accepted. Say to yourself, “Why not be brave and take a chance at doing something that I find a little scary!”

Take the opportunity to be spontaneous, and you might just find you have an awesome time and take something a little spiritual away from it. What’s more you could end up with a flat tummy too!

Coming up: getting into ‘pole position’ finding a good school or instructor. Subscribe now get updates delivered straight to your inbox.

So you’ve made a resolution to get fit and have fun learning to pole dance this year. Perhaps you even got a new pole for Christmas.

You’ve watched the videos on YouTube, drinking in the graceful spins and inverts. Now it’s your turn.

But something’s not quite right. Have you started a spin and ended up on the floor half way round? Do your hands slip down the pole when you’re actually trying to lift yourself up?

You’re not alone

A lot of people have problems slipping instead of gripping when they first start pole dancing. And though it’s less common, some people have the opposite problem – they just stick too much.

Unfortunately it’s not something that will ever go away completely, but it will lessen dramatically as your pole dancing improves.

Here are some of the most common things to look out for, along with links to articles that go into extra detail if you’d like to read a bit more.

Too little grip

Sweaty hands are one of the most common culprits, and almost everyone has problems with this at some point. I’ve talked about ways to combat sweaty hands before, but perhaps the most important thing you can do is just relax – pace yourself and don’t try to do it all at once.

Work those hands! Many pole dance moves need a lot of hand strength to pull off successfully – much more so than other sports – and you may need time to build up strength in your arms.

You’re in good company here too, but most people find it comes surprisingly quickly once they start practicing regularly – while you’re having fun on your pole, you’re also giving yourself a great workout and toning your body!

Too much grip

It’s less common, but you may just seem to stick to the pole too much. Gripping too hard can cause you to ‘bunny hop’ while spinning round the pole (imagine bad clutch control on a manual car). Not perhaps the most graceful of movements!

Make a conscious effort to loosen your grip a little in easier moves, and try launching into spins a bit more enthusiastically, so you get a better feel for the limits of adhesion on the pole.

Just like too little grip, it’s a problem that will naturally go away as you gain confidence in your pole work.

Tips for consistent grip

• Clean your pole regularly. Before, during and after use. Just wiping it down with a damp cloth is pretty effective, though using a cleaning product can give even better results if your pole manufacturer allows it. I personally find acetone (nail polish remover) is really effective. More about cleaning your pole →
• Clean yourself regularly too! If you start to get a bit sweaty, dry your hands and legs off so you don’t end up smearing it all over the pole. And while it’s not good to make a habit of it, a quick dab of acetone on the hands and inner thighs will give an immediate dryness to the skin to help get you through those crucial moments. More products to help you grip the pole →
• Use a towel to clean the pole. It may seem obvious, but the thicker fabric and texture of a towel is much more effective at removing any grime or sticky residue on your pole.
• Think about what you’re wearing. Your clothes can make a huge difference to your pole dancing. Wearing a pair of pole shoes or boots can seriously effect on your pole prowess too.

Pole moves to help you stick

• Hang tough – Simple, but effective. The hang tough really develops your grip, building strength in your hands. I’ve often started classes by getting everyone to hold a hang tough for as long as they can!
• Fang – The fang focuses on building grip in your thighs, again allowing your strength (and perhaps pain threshold!) to develop.

Pole moves to help you slip

• Spins – Concentrate on a variety of spins. Kick off with as much momentum as you can and try to make your spins as consistent and smooth as possible.
• Floater transition – As it’s a one handed move, the floater transition should take advantage of your extra sticking power and help you start gliding round the pole. Hopefully it will give you a feel for the overall level of grip needed to spin effectively too.

I hope these suggestions are useful and help you overcome any grip problems you have. If you have any other questions, or you feel I haven’t explained something fully, feel free to comment below and I’ll do my best to help.

I wrote this post because some of you got in touch and asked me about grip problems. If there’s anything else you’d like us to talk about, please post a comment below or send a message.

Breasts and pole dancing? Isn’t this site supposed to be about exercise and fitness?

Over the past few months, I’ve received quite a few questions from women worried about whether large breasts are a problem for pole dancing.

The short answer is no. Whatever your body – and breast – size, you can get a lot out of pole dancing.

But you may need to be a bit more careful in some circumstances. Libby, instructor on the Pole Exercise DVD and 34FF, is all too familiar with these issues, and she draws on her experience to cover the most important points here. Although principally aimed at the more amply-endowed lady, her tips will hopefully help everyone get the most out of their pole dancing experience!

Bigger boobs

These days, most doctors believe that breast is best. A lot of men would agree. And it seems that, when it comes to making you and your new top curve in all the right places, bigger can be even better.

But, let’s face it ladies, big breasts and exercise have never mixed particularly well. Remember the aerobics class where you faithfully followed the instructor, but your boobs bounced along to a completely different beat? Or the hours spent searching for a sports top that holds you well enough to make a real difference? Or perhaps even missing the ball in tennis because of an obstruction across the arm – now there’s an excuse you don’t hear at Wimbledon!

Unfortunately pole dancing is no different: the big breasted amongst us just have to work a little harder sometimes. But there are some serious practical (and of course aesthetic!) advantages to a generous cleavage too, and I’ll be covering both the plusses and minuses here next.

Looking after your back

The back is an incredibly complex structure of bones, nerves and muscles. It needs to be strong, bend in any direction and – ever since we evolved to walk on two legs – must cope with the additional stresses of supporting the head and upper body too. Perhaps it’s not surprising that back pain is so common!

Human females are unique amongst primates in having permanently enlarged breasts. Relative to body size, they are also much larger than any other mammal’s. And while the purpose of this is still unclear, it certainly wasn’t done for the benefit of your back.

Breast tissue is about as dense as water, so if you are well endowed you could easily be carrying a few kilos more than your smaller-breasted friends. This extra weight on your front puts extra strain on your back, and the sudden weight shifts as you run through a series of gravity-defying spins and holds can certainly exacerbate the problem.

Build your core strength

As you become better at pole dancing and your strength increases, it’s important to focus on building up your core muscles, particularly in your lower back. A great way to do this is through some simple Pilates or yoga exercises. A basic workout only takes a few minutes and, if done a few times a week, will really help with your pole – and general – fitness. Have a look at one of these sites for a quick introduction.

Pole dancing itself can be good for your posture. When I first started pole, I noticed a significant change in my stance: I developed the confidence to hold my shoulders back, which lifted my chest. I believe this is good for my health and (I imagine) good for my figure too compared to the slightly hunched posture I adopted before!

Many pole dancing moves strengthen the chest and upper body, which can have the nice side effect of lifting droopy boobs. And of course generally getting fit through pole can help you lose weight and tone your bust.

Bruised Boobs

Lucy’s talked about bruising and pole dancing before. Breasts, of course, are not immune and can bruise quite easily as they are made of softer, more delicate tissue.

I’m sure I don’t need to say it, but look after your boobs! If you find certain moves hurt, take a break and try something else for a while. If you’ve pushed things a little too far, don’t forget to rub some arnica cream into the sore areas. I find the flagpole can be uncomfortable if I accidentally pinch a bit of skin between the pole and my arm, so I’m always extra careful when launching into that one.

Problem pole moves

When it comes to breasts and certain pole moves, you certainly can have too much of a good thing! The icon splits and the knees variation are a couple of holds that can be disrupted by an ample bosom.

If your breasts do seem to be stopping you from nailing a move, try breathing out sharply as you jump into it. As you exhale your lungs will deflate and cause your breasts to lower on your chest, which may just give you the extra space that makes all the difference.

However, there are pole plusses to big boobs too! Having a larger surface area at the front can really help with certain moves – as your boobs stick out further in front than other girls’, you can’t help but have more contact with the pole. Poses such as the armpit and flagpole (and sometimes even climbing) can be a lot easier because you naturally grip the pole more securely between your inner arm and chest.

Hello boys…

Sometimes it seems that larger breasts seize on even the slightest provocation to make a determined bid for freedom. And though you won’t be running and bouncing around as much as in an aerobics class, the combination of gravity and pole dancing means it’s still important to keep your chest well supported and held in.

Consider wearing a sports bra to keep things in check, and a top with a high neckline is usually a safer option better than a sexy plunging one. (Though feel free to disregard this advice if you’re performing for someone in particular!) A couple of good sports bra suppliers are Figleaves and Bravissimo. (We’ll be talking more about bras and pole dancing soon.)

The last word

Many sports dictate a certain body shape: long distance runners must be lean and lightweight, swimmers need huge upper body strength, shot-putters must be strong and heavy.

Pole dancing is different. Anyone can do it. Any size, any shape, either sex can excel – all you need is an open mind and the determination to keep going. Whether you’re an A cup or a J cup, pole dancing is there for you. Give it a go!

We have another post on bras and pole dancing lined up – stay tuned or subscribe to Pole Exercise to get all the latest pole news and views delivered to you. ]]> http://www.poleexercise.co.uk/breasts-and-pole-dancing/feed 12 http://www.poleexercise.co.uk/how-to-keep-your-dance-pole-clean http://www.poleexercise.co.uk/how-to-keep-your-dance-pole-clean#comments Wed, 08 Aug 2007 13:22:51 +0000 Lucy http://www.poleexercise.co.uk/2007/08/08/how-to-keep-your-dance-pole-clean/ Is your pole dirty and slippery? Struggling to remove those stubborn stains? Fear not – we have the answers right here! Keep your pole looking shinier than shiny with

The Pole Exercise Modern Girl’s Guide to Cleaning Your Dance Pole

Why your pole needs cleaning

The short answer is it’s because of you – we shed and regrow our outer skin cells every 27 days, and some of this skin will inevitably end up coating your pole. You’ll also transfer a share of the grease and grime you’ve picked up during the day, along with creams, moisturisers and other beauty products. All of this combines to form a dirty and slippery residue on your pole.

How often should you clean your pole?

This depends heavily on how intensively you’re using it, but usually I’d suggest cleaning the pole once before you start, again mid-workout, and finally giving it a good wipe down at the end of your session. In my school I typically wipe down the poles every 20 minutes, but quite a few students carry their own towels too if they are working on challenging new moves.

Stop your pole getting mucky

There are a few things you can do to help keep your pole cleaner for longer, though most of the answers aren’t quick fixes unfortunately.

• Practice makes perfect – If you’re just starting to pole dance you will probably leave quite a bit more residue behind because of over-gripping the pole. This is a perfectly normal response, and as you become more comfortable and confident with your pole dancing your grip will naturally loosen.
• Don’t sweat it – Sweating can make the pole mucky and slippery more quickly, as the day’s grease and grime released by your pores sticks to the pole. And if you get sweaty hands at the same time this will just compound the problem. There’s no perfect answer, but the best advice is often to take a short break before coming back relaxed and ready to nail that move!
• Grip products – Some pole grip aids work by coating your hands with sticky wax layer. If you find this rubs off excessively on your pole, try exercising without or experiment with one of the other products available.
• You can leave your boots on – Less skin contact usually means less dirt on your pole. Wearing a nice pair of boots will not only keep your pole cleaner for longer, but also give you some useful extra grip too.

Keeping your pole clean

For a quick clean, just grab an old tea towel, towel or even t-shirt and rub the pole down. Anything made of cotton or a synthetic mix usually works well, though try to avoid fabric that’s too fluffy as this often leaves a residue of its own on the pole.

Quite a few people use special polishing cloths give their poles that special showroom shine. Personally I’ve always felt that this buffing time could be better spent spinning round my pole, but if you do decide to get one make sure it’s not impregnated with wax or polish.

Cleaning products for your pole

After an intensive pole dancing session, you may find that your pole needs a little more attention to restore it to its former shiny, grippy self. There are a number of cleaning products that can help, though do make sure they won’t damage your pole first. I’ve used most of these without any problems on my poles, but Vertical Leisure, for instance, advise against using acetone on their X-Poles.

• Water – Water is always a safe option, and usually pretty effective too. Dampen part of a cloth and wipe firmly down and around the pole. Dry the pole off again and you’re good to go!
• Acetone – When my poles are in high demand during busy classes I often use acetone (nail polish remover) to help clean the poles. Because it’s a solvent, acetone is usually a lot more effective than water for cleaning a greasy pole.
• (It’s also great for removing grease and creams from the body – I normally use a small amount to dry my hands at the start of a session, and some of my students have even used it to clean moisturiser off their inner thighs!)
• As with water, apply a small amount to a cloth and rub your pole down. Make sure you give the pole a quick wipe to remove any excess acetone before jumping back on again.
• Alcohol – You can use alcohol on your pole in exactly the same way as acetone, though some people prefer it as it evaporates more quickly. Of course if your pole manufacturer recommends you don’t use acetone this may simplify your choice…
• Baby Wipes – Quick, clean and supplied in handy packs, baby wipes are great for getting grime off your pole. Baby wipes contain alcohol, which is what actually does the hard work of cleaning your pole. Do check they don’t contain moisturiser, or you’ll end up with a much more slippery pole than when you started!
• Glass cleaner – Some of my students swear by this to clean their poles. I’ve never used it myself though – do leave a comment if you have to let me know how you got on.

Do you know of any other good products to clean a pole? If so please add a comment below and let us know what you use – we’d love to hear from you!

Fun links

• How to be a Good Wife – From a home economics high school text book (1954) and the inspiration for the beginning of this post. (Possibly fake)
• Skin Self-Study Module – Did you know that beards are the fastest growing hairs on the human body? Some facts about skin from the Canadian Association of Wound Care.

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Not all boots are good (check the tips below for some pointers), but choose the right ones and you’ll benefit from significantly more grip while pole dancing.

Ankle boots

Ankle boots are a great way to get some extra pole purchase while still having the option of a small heel. The added support they provide around the ankle will help you with some inverts and spins. And of course they add some useful padding to protect your feet from any scrapes and bruises.

Knee high boots

If you’d like a bit of extra help with your inverts – particularly those that rely on the feet and lower legs – then a pair of knee high boots is ideal.

They’re also great for climbing the pole – they can give you a real boost when your arm strength is waning at the end of a long pole dancing session. I personally own a fabulous shiny pair!

Thigh high boots

The Pretty Woman boot, so perhaps not something to wear out on a Saturday night (or maybe only over a pair of skinny jeans)!

You should definitely consider getting a pair though, as these boots are simply amazing at gripping the pole. I’ve worn them while doing public (and sometimes very stressful) performances and the extra help they gave me was invaluable.

Thigh high boots are great for learning moves like the Knees – the padding around the knee joint makes the experience a little less painful, and their stickiness gives you some useful extra security while you practise.

Chest high boots

I’ve never seen these worn on the pole (please do send pictures if you have any!). I’m sure the grip would be phenomenal though – moves like the Superman would be almost too easy!

Be a material girl

Before you fall in love with a pair of pole dancing boots, do make sure they are made of the right material.

Soft leather boots are not good for pole dancing – they can be extremely slippery and offer you no grip at all. Plastic or shiny boots are a much better bet, but unfortunately there’s no sure-fire guarantee of stickiness, so – unless they come Pole Approved – make sure you check the refund policy before you buy!

Keeping your boots on

Boots with zips on the inside leg are usually the best option for pole dancing, though if you can find a pair of slip on boots that fit perfectly then that’s ideal. Hooks will tend to bend and may damage your pole, and laces in the wrong place will provide no grip on the pole.

For bigger boots in particular, make sure they fit you very well. If the boots are too loose then there’s a danger they will get stuck half way up the pole as you slide to the bottom – never a good look!

Give your boots the boot

Just as with pole dancing grip aids, don’t get addicted to your boots! Take your boots off once a while – you may be surprised how much harder it is to stick to the pole with your skin. As well as ensuring your pole dancing prowess remains top notch, many competitions do not allow boots because of the huge advantage they give.

Pole Approved boots

Tony L-4 (first image above) – These boots are Pole Approved for stickiness (and shininess!). I have no connection with the company other than owning a pair. A number of other pole dancers I know also rate them highly.

Tony boots are available from: Heels for You [US] · How Cool [US] · Nitelife [UK] · Snaz 75 [US] and other good shops.

Pleaser also have a fine range of fine boots, but I don’t know anyone who owns a pair and so can’t comment on their stickiness. For places that sell Pleaser, please take a look at the previous post on pole dancing shoes.

Update:

• Pleaser Expose 2000 – Starr has a pair of these knee high boots, which she says are sticky – and really comfy – too.
• Pleaser Sultry 3000 – Nurse Bettie rates these thigh high boots.
• Funtasma Exotica 2000 by Pleaser – Sarah says these are not only grippy, but the most comfortable boots she has.

Do you have a pair of sticky boots? Please post details below! We’d love to build up a list of pole approved boots to help others find a good pair.

Bruising is a common problem, particularly for people you who have just started pole dancing. Unfortunately it’s almost inevitable too – unlike most sports, pole dancing relies substantially on soft parts of the body that aren’t designed for heavy use, and that don’t have a nice layer of toughened skin and tissue to shield them. You can’t wear much protective clothing either, as it’s your skin that keeps you stuck to the pole.

Luckily bruising does decrease as you get better at pole dancing, and the tips here should reduce the problem for you even more.

Why don’t professional pole dancers bruise?

Well, in fact they still do (and carry large supplies of cover up to prove it!). It’s less of an issue though, as advanced polers have learned how to get into poses efficiently and without jarring their bodies against the pole.

Just as importantly, their bodies become more resilient to the stresses of pole work in crucial contact areas (similar to conditioning in martial arts). Their skin becomes a bit harder and the muscle underneath toughens and thickens to protect them from impacts. But it’s not all plain sailing – when I learn a new move, I often end up with a nice collection of bruises to show for my efforts!

How to avoid bruises when pole dancing

Here are my top tips for avoiding – or at least minimising – bruising on a pole.

• Study each new move closely before you jump on the pole to try it out. What positions should your arms and legs be in? Where are the pressure points? How will you grip the pole?
• If you’re learning a spin, try walking it through slowly first. If it’s an invert, see whether you can practise it on the ground. (Put your legs around the pole and rest your upper back on the floor.)
• Take it slowly. Repeating the same move again and again is much more likely to bruise the areas you’re stressing. Alternate between moves so your body has a chance to recover.
• Try to overgrip the pole when you’re learning a new move. If you don’t hold on tightly enough you may start to slide, and stopping again tends to bruise – and hurt – a lot more. So if in doubt, squeeze harder!

Too late! Treating your pole bruises

I find that arnica is really effective, and I know a lot of other pole dancers recommend it too. Arnica is a natural product that comes in cream or tablet form, and helps the body heal by decreasing swelling and pain. Apply the cream every night after showering by rubbing it gently into the bruised areas.

If your bruising is more severe, place an ice pack on the affected area to reduce pain and swelling. Leave it on for 10-20 minutes several times a day.

If it’s not painful for you, gently massage the affected area to encourage blood flow. Avoid hot showers or baths, heat packs and alcohol at first as these can increase the swelling. There are some more useful tips here and here.

Finally – Is bruising actually a problem?

As long as you’re not talking about the look, then the short answer is no. Bruising occurs when capillaries under your skin are damaged, allowing blood to seep into the surrounding tissue. Severe bruising can happen and can be serious, but most bruises (and almost all pole-inflicted bruises) are pretty superficial and clear up quickly. Just try not to aggravate the damaged area so your body has time to repair itself.

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Think for a moment about the contact area between your feet and the pole. Tiny, isn’t it? Yet that small area is vital for getting you up the pole, keeping you on the pole and sometimes even suspending your entire body weight from it.

The right footwear will also make your pole work much more comfortable, protecting your skin from bruising, scrapes and carpet burns.

Pole shoes

When I’m teaching, I recommend that my students buy a pair of pole shoes (sometimes called stripper shoes or porn shoes). But why should you want to invest in a pair of plastic shoes with 5 or 6 inch heels? After all, you can’t exactly wear them to the office the next morning. Well, let me tell you…

• These shoes really stick to the pole. Pole shoes are a lot more grippy than bare feet, so you should find climbing or inverts such as Fang become a lot easier.
• The shoes are designed for dancers and are extremely comfortable. They have padding on the insoles and a curved end to help you pivot gracefully around the pole.
• Because they’re relatively heavy, pole shoes can help you get a deeper stretch across your legs when you invert. You should also be able to get a little extra momentum on spins when you kick out.
• Pole shoes will improve your posture and general ‘grounding’ as you walk around the pole. They also force your calf muscles to work harder – in essence you are on tip-toes the whole time.
• They make you look goooood. A pair of these shoes will do more for your legs and bum than 3 months at the gym!

More on pole shoes

Pole shoes come in a wide range of heights from 3 to 10 inches (and beyond!). If you’re not used to walking in heels, start off with a lower platform. (Also if you’re a tall girl like me you’ll probably want to stick with shorter heels. I tend to go for 4" platforms to stop me towering over everyone else in the room.)

Avoid shoes with big buckles or metal studs on them as they may damage the pole or your feet.

If you choose a pair without an ankle strap, take two pieces of ribbon and thread them under the shoe arches, then up and around your ankle and tie securely (similar to doing up a ballet ribbon). This will make the sure the shoes don’t get kicked off in an aggressive spin – not good for you or any bystanders!

Respect your shoes

You may find inverts become difficult again the first time you wear pole shoes because of the extra weight on your feet. In fact it’s a good idea to take off your shoes when you’re learning a new invert or strength move – not only will it make the move easier, but if you land a little harder than you expect you won’t run the risk of spraining your ankles.

And make sure you don’t take a chunk out of your leg with your new 6" heels when you do the seated spinner or similar moves. You now have some potent pieces of footwear attached to your legs – respect them accordingly!

The emperor’s new shoes

Though pole shoes are great, many people find they are most comfortable pole dancing in bare feet. Particularly if you’re just starting out, getting the hang of moving round the pole is often enough without worrying about balancing on high platforms at the same time. And having bare feet is a good option:

• Though not as good as pole shoes, skin sticks incredibly well to the metal pole. It’s a much better choice than fabric or many plastics.
• You’ll get a lot more feedback through your body, helping you learn how much pressure you need to exert on the pole for each move.
• You will get to know the ‘feel’ of the pole much more quickly, helping to build confidence in your ability to perform new and existing moves.
• And, of course, there’s no danger of you scratching your pole.

Trainers

If you going to be pole dancing for extended periods of time I’d recommend wearing plastic-coated or leather trainers. Libby and I wore these when we were filming the Pole Exercise DVD, and we often taught in them at the end of four hours of back-to-back classes when our feet were aching!

As well as being very comfortable, plastic-coated trainers do stick a little to the pole and will protect your feet from bruising. They won’t give you as much grip as bare feet or pole shoes though, so you may want to ditch the trainers if you’re learning something new. I’ve found that Adidas and Puma do a great range, though make sure they are fully plastic or leather and have no fabric on them (some like these or these these or these Geox Snakes).

Dance shoes

Professional dance shoes such as jazz shoes or blocks will give you almost no grip on the pole. They provide a great challenge for intermediate and advanced pole users, but would be very difficult – and probably quite disheartening – for you if you’re just starting out.

Shoe emporia

Some online footwear outlets to get you started.

• BananaShoes [UK] (aff.) Site with a huge range of shoes, boots and other gear too (recommended by Shelly)
• Pleaser USA [US] Manufacturers of the pole shoes featured above and many, many more besides, all illustrated with lovely pictures (wholesale only)
• Pleaser UK [UK] Same shoes, less good website
• Heels For You [US] Another US company with a wide range of shoes (and lots of yummy pictures)
• Amazon.com [US] Pleaser shoes on Amazon
• High Heel Place Not a shop, but a “place where all the people in the world who like high heels can come together and share their thoughts.” Reviews, galleries and an active forum. Definitely worth a look if you’re seriously into your shoes.

What about boots? Well, we realised we had too much to say about them to fit in here, so we’ll be devoting a whole post to them soon. Stay tuned, or subscribe today to get the latest pole news, views and moves delivered straight to your inbox.

Update: Click here for the post about boots.

Shoes update: We’ve had quite a few people asking about the black starry shoes in the article and where to buy them. They are the Pleaser KISS-201LT4 and are available with blue and pink stars.

If you’re in the UK, BananaShoes has them in both blue and pink for £62. Fantasy Heels sells them for £70. Wholesale Erotica has them at a much more attractive £40, though unfortunately that’s wholesale only. Strangely, their public shop (on the same site) doesn’t seem to stock them, though they may be able to point you in the right direction. Pleaser’s own UK shop doesn’t seem to have them either, though again they may be able to help.

There are a lot more shopping options in the US. Even if you live elsewhere, ordering from the US is a possibility and probably cheaper too. Heels For You have them for $61, or just over £30, (plus postage) and say they will ship to most countries. Amazon in the US also stocks them (and currently for just $44, or £23), though I don’t know if they will ship internationally. A couple of other US stockists I found via Google are Snaz 75 and The Red Door. Stacy also found them at DesireShoes.

If you’ve bought a pair or know somewhere else that sells them (particularly in the UK), please add a comment to let us know.

I’m not aware of any products specifically for pole dancers (do let me know if there are!), but there’s a wide range of aids for other sports – anything from rock climbing to golf – that work just as well on a pole.

Update: We’ve written a new post about grip products with more details (and more products).

Why you shouldn’t use them

These products can really help, but it’s important you don’t use them all the time. A few students in my classes began to rely on these products, and in some cases found they couldn’t even perform simple moves without them. Your pole work will improve much more if you build up strength in your hands and body naturally.

My top 5 products

That said, they’re ideal if you’re trying to learn a tricky move or you need to be on top form for a performance in a hot room. Here are five products I’d recommend trying:

1. Acetone and alcohol

A quick wipe with alcohol or acetone (nail polish remover) will really dry your hands. Just make sure you don’t get too much on your skin – put a dash of liquid on a towel and then use that to rub your hands.

Acetone and alcohol are really good for cleaning your pole too when a dry towel just isn’t enough. Do check with the manufacturer that it won’t damage your pole first – I’ve been using acetone on my poles for years without any problems, but Vertical Leisure recommend that you don’t use it on their X-Poles.

2. Chalk

Chalk is used by climbers to help them stick to rock faces, but it’s also great for helping you stick to your pole. Climbing shops sell chalk in blocks, as balls and as a liquid.

Liquid chalk is the best for pole dancing as you won’t have any problems with dust. Just rub a little on your hands (or thighs) and allow it to dry before jumping back on your pole!

Be careful not to use too much liquid chalk, or you’ll end up with unsightly white patches on your skin.

There is a way round this: allow the liquid chalk to settle and you should be able to skim off the clear liquid that rises to the top – just as sticky, but with none of the colour!

3. Surgrip

Surgrip is a liquid designed to keep your hands dry even under stress and in heat. Just spread a few drops on your hands, let it dry for a few seconds and get back to your pole work! I haven’t used this personally, but a lot of other pole dancers rate it highly.

4. Gorilla Gold

Gorilla Gold is a sticky towel impregnated with bees wax. Squeeze the cloth to get your desired tackiness, or just rub it on your hands, thighs and arms. Use it lightly for a little extra grip, squeeze harder for more stickiness.

Gorilla Gold repels moisture and won’t leave any marks on your clothing. It’s designed to dissolve quickly from your hands so it shouldn’t leave any residue on your skin. On the other hand, you’ll probably need to use the towel several times during a long pole session.

Some people find that the residue it leaves on the pole can become quite abrasive on their skin, so do make sure you clean your pole regularly. The towel comes in a resealable bag and should last you 3-6 weeks.

5. Mighty Grip

Mighty Grip looks like chalk dust but is actually a thermoplastic. Rub a little on your hands to block sweat. You don’t need to use much, and one application should last a lot longer than chalk (though of course the bottle’s quite small too).

Bonus: Leather gloves

Not actually my tip, but one from Jenyne, who recommended using lambskin leather gloves with their fingers cut off to give you added grip. Do make sure the gloves fit you properly to avoid them slipping, particularly if you’re planning aggressive moves like the Shoulder Mount.

Spin when you’re winning

Apart from acetone and alcohol, all of these products add a thin, sticky layer to your hands. This is great for static moves, but spinning will be difficult or impossible until the product wears off.

Also make sure you clean your pole regularly to remove any residue that builds up.

Buy them here

Depending on what you’re after, your local sports store or supermarket will probably be able to help you. If you’d rather shop online, here are a few stockists we came across on the web to get you started.

• Alcohol: Maplin [UK] · Altex [US] · First-Aid Product [US]
• Acetone: Boots [UK] · Drugstore.com [US] · Rite Aid [US]
• Chalk: Yoga-Mad [UK] · Nevisport [UK] · Rock + Run [UK] · Amazon.com [US] · Metolius [US]
• Eco Ball (an alternative to chalk): Peglers [UK] · Amazon.com [US] · Metolius [US]
• Gorilla Gold: ISP Lingerie [UK] · Sports Unlimited [US] · The Golf Warehouse [US]
• Surgrip: ISP Lingerie [UK] · FirstAid4Sport [UK]
• Mighty Grip: Mega Grip [UK] · MyPole Shop [UK] · Mighty Grip [US] · Aussie Grip [AU] · Mighty Grip [CA]

Experiences with products like these are often quite personal – what’s great for one person just doesn’t help someone else. Please let me know how you got on, or if there’s anything else I’ve missed!

The clothes you choose can make a huge difference to your pole work. Wear the right thing and you’ll have more grip, feel a lot less pain and avoid the odd, um, unwanted exposure too.

Pole dancing is all about gripping at the right times and with the right parts of your body. Skin tends to be sticky, but clothes (as a rule) are not, so it’s important to have enough skin on show to let you climb, hang off and spin round your pole.

It’s simple really

Almost all pole schools – including my own – recommend wearing shorts and a t-shirt. Simple and effective! Here are a few other points you should consider too:

• Short shorts are much better than long shorts. Your upper thighs are very important for many pole moves, and long shorts won’t give you nearly as much grip in this crucial area.
• Football shorts tend to be very slippery. You’ll probably find you stick to the pole much better with a pair of cotton-based shorts instead.
• Wear big knickers. If you’re going to be doing moves like the Eye Opener or Teddy, wear a big pair of knickers underneath to avoid any Britney incidents! Ones like these from Figleaves are perfect.
• Grip better – If you find you’re not sticking to the pole as much as you’d like and want a bit more purchase then a tight vest top is perfect. Many people are amazed at the extra grip they get from just the upper arm and armpit.
• And though they look lovely, smock tops aren’t really suitable as they tend to invert when you do!

A private showing

If you’re lucky enough to have your own pole at home you can be as creative and inventive with your wardrobe as you like. Just wearing knickers and a bra is a great way to work out: it keeps you cool and there’s a lot more skin exposed to help you stick to the pole. Some people even like to work out naked!

If you do normally wear a t-shirt, going topless will make some moves such as the Half Flag or Gemini feel quite different. With so much more skin on show you’ll have a huge amount of extra grip, but it can be quite disconcerting – not to mention painful! – when you end up stuck to the pole rather than sliding gracefully down as you usually would.

So try a couple of easy moves before leaping into the Hercules, and experiment with grip in other areas, for instance by using your hands and feet to vary your body pressure against the pole.

Accessorize!

Pole Exercise may be a great workout, but there are few things that can’t be made even more fun with a few choice accessories. If you want to spice up a routine you’ve put together or you’re planning a little show and tell then go for it!

Accessories can make all the difference in turning a good pole performance into one that looks truly spectacular. I’ve seen everything from feather boas to whips used to great effect – just let your imagination run wild!

What you wear on your feet can also make a huge difference to pole work. We’ll be looking at that soon – stay tuned!

You’re not alone – about 80% of my students have suffered from the same problem at some point. Luckily there are some simple steps you can take to minimize the problem. Here are my top 5 tips for dealing with sweaty hands and keep you hanging on that pole!

1. Just relax!

Take a deep breath try to relax. Simple, but it works. The more relaxed your muscles are, the less stress you will feel and the drier your hands will become.

Concentrate on your breathing – slow the rate right down. Breathe in through your nose and out through your mouth a couple of times in a row. Focus on filling your body with oxygen and energy and then go for it!

2. Take a break

Sweaty hands are much more of a problem when people are learning new moves – this is the most common problem mentioned in my beginners’ classes. Even my advanced students (even I!) start to get sweaty hands when learning new moves.

Alternate between exercises – focus on leg moves, then arm moves – or just take a quick break.

It’s all too easy (far too easy!) to get carried away with pole work, but – as with any form of exercise – it’s important to pace yourself, particularly if you’re just starting out.

3. Practice makes perfect

When you learn a new move, you’ll start to develop a muscle memory of the most effective way to perform it. You’ll end up placing a lot less strain on your hands – and gripping better – simply because you’re moving more efficiently.

As you practice and build up your repertoire, you’ll find you learn how to grip the pole better to stop yourself sliding. Of course your hands will also get much stronger, which helps a lot too!

4. Don’t moisturise

OK, this may seem obvious, but you’d probably be amazed how often people forget because it just forms part of their daily routine. Sunscreen is also a common problem during the summer months.

So if you have used any moisturiser or creams, make sure you give your hands a good scrub with soap before jumping on a pole.

5. Keep your pole clean

A lot of people tend to over grip the pole when they first begin pole dancing. If you are just starting out, you may end up losing quite a bit of skin from your hands and legs and leaving an icky residue on the pole.

This is quite normal and, as you progress, you’ll learn to relax your grip naturally as you become more confident with your pole work.

But just make sure you keep the pole nice and clean in the meantime! A firm wipe down with a clean towel should do the trick nicely.

If you’re still having problems gripping the pole there are a number of products you can use to help. We’ll be covering those shortly, so check back soon or subscribe now to get updates delivered as soon as we post them.