Pole Tips
~How to properly hold the pole~

One of the most important pole tips I can give you is this tip about holding the pole properly.

Holding the pole is really the first thing you will do in pole dancing. Before you learn spins or dance moves you will inevitably hold the pole. However... It might not be the first thing you learn.

I want to take some time to explain how to hold the pole properly because it can prevent some very annoying shoulder injuries. If you start right now applying these useful pole tips in your pole practice, you won't have to think about it in the future since it will just be a natural thing to do for you.

So let's start!

Shoulders down and back

The first and most important thing you have to do when holding the pole in a standing position is to keep your shoulders down and back. Most of us accumulate tension in our shoulders so even when we think we are relaxed, our shoulder are a bit contracted and up. But when you pole dance, it is important to keep them completely down and rolled back.

It's exactly the same thing dancers do.

• they they stand long and tall
• they are completely straight, no slouching happening there
• their gaze it at the level of the horizon
• their chest is open
• their shoulders are always down and rolled back in their natural position

So how do I hold the pole now if I can't use my shoulder? The trick is to engage your back muscles. When you keep your shoulders rolled back and down your back muscles will be there to take over. They will keep your shoulder safe from injury and give you their force so you can execute your moves. The back muscles are much stronger than you shoulder muscles, so let them help you.

Look at these pictures to understand better

This person should rotate her shoulders back and keep them down.

This person should stand tall, open her hips and tighten her abdominal muscles.

This person understands good posture :)

Your shoulders should not be at the level of your ears, lady!

With the shoulders down and back there is a space between your arm and your ear. Good job!

No slouching!

Good girl :)

Basic spin grip badly done.

Now you can spin safely!

This person is not engaging her shoulders to keep them down and back in their natural position.

This person is engaging her shoulders and her back muscles can participate in holding her body weight.

This person still doesn't understand!

At least, this person listens to me...

What am I gonna do with this one???

This person can safely do a back spin.

Again, she doesn't understand that her shoulders should be down and back.

I gave her another chance and she still doesn't get it!!! Shoulders down and back!

My favorite one always understands: shoulders down, back engaged, head high: good posture :)

What have I done to deserve this? Shoulders down and back please... Please!!!

Good! That's how it's supposed to be done :)

Now let's practice!

As this concept is one of the very important pole tips, you should take the time to practice. Go in front of a mirror and do this:

• Start by noticing if there is any tension accumulated in your shoulders
• Relax your shoulders by shaking them to loosen them up
• Now take the dancer stance, meaning make yourself taller, put your gaze at horizon level and slightly tighten your lower abdominal muscles
• Rotate your shoulders toward your back and when they reach their natural lowest point, keep them down there

This should feel right and comfortable. It should not feel forced. You might feel a little bit uncomfortable since your are not used to it, but it's just something you will get used to with over time.

It almost feels like being Superwoman (or Superman)... Imagine this: you are powerful, relaxed and ready to save the world with your skills ;)

Stand tall and strong like a super hero.

Practice walking with a good pole hold

To help you incorporate this concept as an habit start by something easy for you. I suggest you to simply walk around the pole with this proper pole hold just to remind your body that this is what it has to do. When you are comfortable with this, try something a bit harder for you, a simple grounded spin maybe...

This is one of the pole tips you should never forget. This hold has to become second nature for you, so don't rush! Your health is more important than doing a move that your neighbor can do, but you can't. You'll get there in due time :)

Now go practice before I write other useful pole tips!

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