Avoidable Pole Fitness Mistakes

Beginners Often Overlook This When Starting Pole Fitness

Pole dancing and pole fitness is a lot of FUN! I have been doing pole fitness at home for ages. But it is not without its risks. it is afterall an aerobatic exercise.

I have plenty of friends and people I have met through the years that have made some critical mistakes that caused them to give up on pole fitness.

buy a pole dance pole for home useI’m sure you have seen those comical pictures, memes, and videos doing the rounds. There always seems to be someone that can defy all logic and break their face on the floor while swinging from a pole.

I’m sure you don’t want to be starring in the new viral “I tried a cool move on a pole” video whilst becoming the laughing stock of people that you don’t even know.

Pole fitness is growing in popularity as a sport, it’s great fun, boosts confidence, increases strength and flexibility and aids in weight loss.

It would be a shame for beginners to be discouraged because of misinformation, bad practices and lack of technique. Poling is an acrobatic exercise, so care should be taken to stay safe.

Injuries are one of the worst things to deal with, and a lot of them could be avoided if the proper care is taken.

Safety is an important issue to take note of in pole fitness, especially if you are a beginner.

This article will outline some best practices and things to look out for when commencing your pole fitness and dancing journey.

Proper Warm-up Routines

I am alarmed at the number of people that attempt pole fitness without a good warm up. This is basically begging for an injury.

stretches for pole dancingWhether you feel that you don’t have enough time, or if you are rushed, this is one of the most crucial mistakes you can make.

Pole dancing is very strenuous on the body, and cold or stiff muscle could easily be pulled or hurt.

At the end of the day, it requires a lot of effort and your muscles need to be ready to take the heat.

You never see an athlete on tv that’s taking on an event do it without some kind of stretch or warm-up.

Pole fitness is no different! A proper warm-up before any strenuous exercise will always be very beneficial.

An inadequate warm-up is the number one cause of pole fitness-related injuries. So even if you don’t feel like it, just force yourself to take that extra 10 minutes to be sure you are ready.

All of the online pole dancing lessons that I recommend have a good warm-up routine.

Another thing worth noting is to do a proper cool-down after your exercise. This will also minimise the risk of injury and will ease stiff muscles.

All Covered Up?

I get that beginner pole dancers could feel a little awkward in their own skin, but it is actually a very important safety issue. let me explain.

pole dancing from homeMost pole fitness moves require a proper grip and for some or other reason, a lot of people don’t understand that your skin on your arms, legs, and stomach grip the pole far better than any item of clothing can.

While performing floor work or static moves, it’s not much of a problem, but once you start to do intermediate or advanced moves it can be a serious problem.

The awesome thing about pole fitness is that it boosts your confidence to an amazing level.

Once you progress, you will forget all about your shyness and awkwardness around the pole. You will start to enjoy it so much more and it will show!

This is one of the reasons I also recommend starting out with some home pole dancing lessons before joining a physical class.

You could get a good handle on things and build some confidence before stepping things up. By no means is it necessary to move away from home only lessons, it all depends on what your preference is.

So, drop your clothes and keep those contact points exposed when moving to intermediate levels.

Had One Too Many?

This happens more often than what you think. We have all seen the pole fail images and videos. More often than not, they involve some drinking…

learn how to pole dance from homeWhile no one expects you (hopefully) to pitch up drunk to a pole dancing class, poling at home could be different. I know some of my friends and I am guilty of it.

One night after having dinner and too much wine with friends at my home, we decided to show off some pole tricks. Needless to say, it could have ended pretty badly…

Then there are those who do some urban pole dancing. I have seen people on street posts and street lights trying to perform a move while obviously drunk.

It could also be very tempting to take to the pole in a nightclub after having a few.


While showing off your moves might seem like a great idea at the time, trust me you will be kicking yourself in the morning. Even more so if you end up injured or hurt.

As we all know, reflexes and judgment take the backseat when alcohol is involved.

So stay safe, spare yourself the potential embarrassment and stay away from the pole when you are inebriated.

Is Your Technique On Point?

The internet is such a useful tool when we want to know or learn something.

It is so simple just to google something or watch a quick youtube video.

While pole fitness technique is something that comes with experience, you need to know the right and the wrong way from the beginning.

That is why reading blogs, signing up for some good online courses and checking out some pole dancing DVD’s is always a good idea.

I like the way Amber Starr structures her online pole dancing lessons. She teaches the proper technique from the start and makes it easy to understand and follow.

So take your time, there is no need to rush. Accumulate knowledge and put it into practice. Things will start to come naturally after a while.

Letting Go of The Pole?

Yes, you heard me right… I have seen it many times. People get stuck in a position and just don’t know how to get down safely.

They let go of the pole and, boom… hit the floor!

If you are fortunate enough to have a spotter, your injury chances will be greatly reduced. But this also puts the spotter in a dangerous situation.

The solution is this: Think in terms of an “escape” plan before trying a new move. Will you be able to bail out safely? Perhaps the best option is to try the move from the floor to get a handle on it before trying it higher up on the pole.

Another worthy mention would be a crash mat. I see too few people making use of one and it can potentially save you from a nasty injury or painful fall.

Over Eager?

I get it, basic pole moves don’t look that impressive and a lot of new polers want to get to the more flashy stuff as quickly as possible.

learn pole fitness from homeWhile there is no problem in having determination and drive, you must respect the basics of pole fitness. A good foundation is needed in order to master difficult moves and avoid injury.

You should see pole fitness as a journey.

So take your time and master the basics before moving ahead and impressing your friends and family.

Time and practice are necessary in order to build up the necessary strength and technique to be able to do more advanced spins and inverted moves.


So be patient and give it time. Enjoy the journey on the way.

When you look back you will feel proud of your accomplishments and you will have a strong foundation to move forward.


No one is perfect and I am sure a lot of you have been guilty of one of the above. I know I am guilty of quite a few. But as I progress in my pole fitness and dancing journey, I have learned to be more patient and take greater care.

I think the main point I want to bring across is patience.

Pole fitness is a journey and should not be rushed. There is nothing worse than getting into a sport and then getting an injury that sets you back.

Be sure to make use of the correct equipment and not some or other dodgy pole that can cause more harm than anything else.

Remember to warm up properly and take things one day at a time. Enjoy every moment of your journey and you will look back with fondness and good memories.

Stay safe, and happy poling!

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