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Easy pole spins for beginners

If you’re new to pole then you’ll begin your journey by learning some basic spins before you move onto inversions and tricks. Don’t be fooled by thinking that spins are “too easy” as there is more to them than just throwing yourself around the pole.

Here are some super fun and easy spins to practice either in the studio or at home but I would recommend trying anything for the first time to do so with your instructor or with a spotter.

Back body sparrow

  1. Stand next to the pole and put your inside hand (the one closet to the pole) high and your outside hand in a ‘Base Grip’ ( arm across your body. Make sure to leave a bit of space between you and the pole.
  2. Starting on your inside foot, take a couple of steps around the pole.
  3. Leading with your bum, move your body in front of the pole and lean sideways.
  4. Swing your outside leg to build a bit of momentum. Keeping that leg straight, you can either stag your inside leg or straighten for a straddle variation (as I did).
  5. To come out of this spin, either slide your hands down until you reach the floor in a kneeling position or bring your feet back to the floor and step around.

Ballerina spin

  1. Standing next to the pole, place your inside hand up high and your outside hand in a base grip.
  2. Balancing on your outside foot, hook your inside knee on the pole.
  3. Lift your outside foot off of the floor and bring your toes together while pushing your knees out.
  4. To come out of this spin, either slide down the pole into a kneeling position or alternatively, drop your outside leg and step out of it.

Carousel spin using base grip

  1. Place your inside hand up high in a base grip.
  2. Standing on your inside leg, swing your outside leg in front of the pole while placing your outside hand across your body in a base grip.
  3. Bring your inside leg up off of the floor and use your outside hand to push your body away from the pole during the spin.
  4. Ensure both your knees are pointing out and your toes are pointed.
  5. To come out of this spin, either slide down to the floor or step out of it.

Carousel spin using split grip

  1. Place your inside hand up high in a base grip.
  2. Standing on your inside leg, swing your outside leg in front of the pole while placing your outside hand low down. Your hand will be in a reverse base grip position and ensure your index finger is pointing to the floor (this will help keep your arm locked out and straight).
  3. Bring your inside leg up off of the floor and use your outside hand to push your body away from the pole during the spin.
  4. Ensure both your knees are pointing out and your toes are pointed.
  5. To come out of this spin, either slide down to the floor or step out of it.

Carousel straddle spin using base grip

  1. Place your inside hand up high in a base grip.
  2. Standing on your inside leg, swing your outside leg in front of the pole while placing your outside hand across your body in a base grip.
  3. Bring your inside leg up off of the floor and use your outside hand to push your body away from the pole during the spin.
  4. Bring your legs up into a straddle position (legs out wide and parallel to the floor).
  5. To come out of this spin, lower your legs and step out using your outside leg first.

Carousel straddle spin using split grip

  1. Place your inside hand up high in a base grip.
  2. Standing on your inside leg, swing your outside leg in front of the pole while placing your outside hand low down. Your hand will be in a reverse base grip position and ensure your index finger is pointing to the floor (this will help keep your arm locked out and straight).
  3. Bring your inside leg up off of the floor and use your outside hand to push your body away from the pole during the spin.
  4. Bring your legs up into a straddle position (legs out wide and parallel to the floor).
  5. To come out of this spin, lower your legs and step out using your outside leg first.

Chair spin

  1. Place your inside hand up high using a base grip.
  2. Learning slightly forward, bring your outside hand across your body in a base grip. Your forearm should be level with your belly button.
  3. Bring your knees up high in a ‘tuck’ position and cross your ankles.
  4. Use your outside hand to push your body away from the pole.
  5. To come out of this spin, lower your legs and step out of it.

Reverse hook spin

  1. Place your inside hand up high and begin to move your body backwards leading with your bum.
  2. Stand on your outside foot and begin to fall backwards.
  3. Hook your inside knee onto the pole and bring your outside hand across your body into a base grip.
  4. Ensure your knees are pointing out and toes are facing each other.
  5. To come out of this spin, either step out or slowly lower to the floor ending in a kneeling position.

Diamond

  1. Begin in a kneeling position next to the pole. Using a twisted grip, bring one hang up high with your knees pointing in the opposite direction. Place your other hand under your bum with all fingers pointing downwards.
  2. Leading with your outside knee, start to roll over and keep your toes pointing in towards each other.
  3. Your inside knee should then follow the same motion resulting in both knees pointing in opposite directions.
  4. Bring both knees together. This motion can then be repeated as many times as desired.

Juliet spin

  1. Stand next to the pole and place your inside hand up high using a base grip.
  2. Leaning sideways, bring your inside leg away from the pole.
  3. Allow your body to fall forwards gently until your outside knee catches the pole.
  4. Keep your outside leg out stretched during the spin.
  5. To come out of this spin, either step of out it or allow yourself to reach the floor in a kneeling position.

Combos

Once you’ve practised and feel confident with these spins, you can start to string them together to create a lovely combo. Here are a few to get you started then begin to have fun playing around and creating your own.

I’d love to hear what your favourite spin is so leave me a comment below. Happy poling 🙂

Improvers pole tricks

Pole fitness is much more than just spins as many new to the sport soon find out. It not only requires strength, willingness and determination but also buckets full of self trust and a “I’m going to keep trying even if I fail” mindset.

Here are some fun improver pole tricks to try out once you’ve mastered the basics. Remember to always try these tricks in class with your instructor and a spotter first time.

Flat line scorpio

Russian layback

Nebula

Straight edge

Jacknife

Seahorse

Iguana

Extended butterfly

Have lots of fun trying out these moves and drop me a comment below to let me know which one was your favourite!

12 things you should know before your first pole class

So you’ve signed yourself up to start a pole class? Yay… you’re going to love it!

Pole fitness is a great way to condition your body, build up strength, improve coordination and develop flexibility.

We know it can be daunting when you’re not sure what to expect so here’s a heads up before your first class to make it a little less scary.

What to wear

For your first class, you won’t need anything more than your usual workout gear. Leggings or shorts with a sports bra and vest top will be perfect. Since you will be learning the fundamentals of spins, don’t worry about investing in expensive pole outfits, knee pads or pleasers just yet.

Arrive early

Try to arrive to class 10 to 15 minutes early. This will give you enough time to get changed, fill out any disclosure forms and say hello to the other newbies. It’s not a great look if you rock up late and interrupt the warm up. If you’re going to be late, let your instructor know – they will appreciate it.

It’s ok if you don’t nail each move first time

No one is expecting you to be perfect and able to nail every new move first time. It doesn’t matter if it takes one attempt or 100 attempts to get it right. Just keep at it and never say “I can’t do it”. Determination is more important than your ego so just because another student might get it first time, don’t let that put you off. Practice makes perfect after all.

Bruises

Ah yes… lets talk about some of the weird and wonderful bruises you’ll get. You’ll have them on your arms, thighs, legs and feet. The best bit? The more you practice, the more you’ll get and then you’ll start comparing them with your class mates. They will be your badge of honour and you’ll be proud to show them off to anyone that will look.

Whatever you do, DON’T MOISTURISE!

Unless you fancy fighting a losing battle by slipping down the pole because you have zero grip, then don’t go near the moisturiser. Even when you get a bit sweaty, it’s hard to hold on so make wiping down your pole a habit. Trust us… we know.

You’ll get super dizzy

Practising spin after spin will inevitability leave you feeling a bit queasy. When you spin, the fluid in your ears sloshes about creating that ‘super drunk dizzy’ feeling. The secret is to alternate each side rather than training the same time continiously.

Another way is prevent dizziness is to practice ‘spotting’. Dancers train this by turning their head quicker than their body and finding one focal spot in the room. Try it – it might work for you.

Forget anything you’ve seen on Instagram

Don’t even bother trying anything you’ve seen on Instagram. More often than not, the people you see pulling epic moves on Insta have been training for a long time and make even the hardest moves look easy. Building up a solid foundation during your initial training is the best way to improve and develop a good skill set. Correct form is key to preventing injury and working your way up to those trickier moves.

Leave your ego at the door

Everyone is here to learn and no one wants to be around another student who thinks that they are better than everyone else. If you are able to nail a move straight away or have more strength than someone else then for the love of God, don’t rub it in! Being a show off won’t win you any friends and is likely to piss off your teacher as well. It’ll be awesome that you managed to do your first spin spot on so just enjoy the moment and be humble.

Forget the photoshoot

There will be plenty of time to get lots of pictures to fill up your social feed but not in your first class. Learning the basics and paying attention is more important. Being distracted by your phone will prevent you from listening and understanding the instructions from your teacher properly and at worst you might end up hurting yourself.

You’ll be sore in the morning

If you’re not used to working out or Are new to using your upper body then you’re gonna feel it in the morning. Your arms, shoulders and back are likely to hurt and will take a day or two to recover. Remember to eat lots of protein rich food, drink lots of water and get plenty of sleep.

Don’t be self conscious

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Forget what you’ve seen on YouTube or social media – not everyone is super slim, rocking a 6 pack and a huge round booty. Pole is for ALL body shapes whether you’re short, tall, lean or curvy and you should be proud of how you look. Don’t worry about anyone else and flaunt what you have! If nothing else, pole will give you the confidence to strut around the studio in your sexy shorts without a care in the world.

Most importantly…have fun

Finally, just have fun. You’re not there to compete with anyone, you’re there to learn and have fun. Yes it might be tough and yes it might hurt but smiling and having a laugh will make it a lot easier.

If you’re interested in trying it out a class, then I highly recommend you check out Aerial Empire which is owned and ran by Emily Hawthorne. Located 10 mins walk from Leeds City Bus Station, Aerial Empire offer a range of classes suitable for all abilities and at very reasonable prices.