Student Handout - Pole Dancing Beginners Course

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 Week 1: Getting a Grip

* Hang Tough – Hold the pole with both hands around eye level. Lift feet up, spread knees, push heels together & slide down to the floor in that position.

* Round & Round – Walk round pole held in dominant hand. Step with inside leg & draw full circle in the air with outside leg, all around the pole, then bring it to the floor next to inside leg. Lift inside leg up & return to original position.

* Round & Round into Back Arch – Repeat above move, but keep going instead! Lift inside leg up again, keep turning backwards until pole is against left leg. Put right leg to floor as well & drop into a back arch!

* Carousel – Hold the pole high with dominant hand. Take three steps around pole, outside leg first, and hook inside leg around pole. Bring other hand to pole at chest level. Lift outside leg up next to inside leg. Spin all way down to the floor.

* Shake that Bootie Baby! – Different hip rolls, body waves, kinky leg dips & gyrations to choose from.

* Reaching for the Stars – Stand next to pole, holding with both hands. Pull body upwards, kicking legs up, one after another in scissor-like movement.

* Dizzy – Walk round pole, holding it high. Lift outside leg up, turn towards pole & hook knee of same leg around pole. Push from floor with other leg, lifting it as well. Spread legs & push heels together. Now you are spinning backwards!

* Pirouettes on the Pole – Hold pole high with dominant hand. Step with inside leg & reach pole with outside hand low, palm facing away from you. Lift outside leg up and push with outside arm, pivot-turning on the spot for a full circle.

* Feeling It! – Stand facing pole, holding with both hands. Push them slowly down pole & rock hips from side to side. At bottom of pole, bend knees & do hair flick! Push bum up first & rest of body follows in a bodywave against the pole.

* Feeling it more – Use pirouette to place your back against pole. Hold it with one hand around small of your back for support. Drop body down, bring free hand to pole & caress it suggestively. Return to standing position.

* Forward Chair – Like Carousel spin, except for pushing yourself further out from the pole, as if sitting on invisible chair!

* Extended Carousel – Like Carousel spin except that there is a large sweeping movement of outside leg to bring it all the way around & in front of you, while spinning down the pole much faster.

* Balancer – Stand quite close to pole, facing it. Lift dominant leg up and hook around pole. Lean upper body away from pole, arch back and drop head. Either hold pole with one hand, or no hands!

* Wonder Woman – Like Hang Tough, except that body is held away from pole while spinning gracefully down to floor.

* Back Arch Pose – Stand with back against pole, slowly reach dominant hand above head on pole while slightly bending knee on dominant leg. Then slowly arch back, push bum & back of head against pole, looking up to ceiling

* Maypole – Walk around pole, swing outside leg to pole & hook ankle. Drop knee down, so leg is at 90-degree angle behind you. Legs form S-shape while spinning all the way down to floor.

* Alternative Start to Dizzy – As Dizzy except lift inside leg up, turn clockwise under dominant arm, in sweeping movement. While travelling backwards, lift leg on floor up and hook ankle on pole, and momentum will spin you to the floor!

* Spin into Split – Hold pole in dominant hand, walk around to find momentum. Bring outer hand high to pole & push from floor with outside leg, then lift inside leg up & push it straight in front. Push outside leg behind to form a split. Spin to floor.

* Finding the Floor – Bring back against pole, lift both hands above head and hold onto pole. Lean upper back against pole & step away from pole with one leg. Then lift other leg & slide down to floor.

* Snake – Lay on floor, stomach down. Place hands around chest level, arch back & bring bum up by pushing with hands.

* Fireman Spin Sitting on the Pole – Walk around pole, held high with dominant hand. Swing outside leg to front of pole, crossing calf & hooking heel. Lift inside leg on other side of pole, across shin & hook ankle. Spin down in sitting position.

* Climb and Slide – Face pole, grip with both hands. Lift dominant leg against it & push while pulling with hands, raising body against pole. Bring other leg around, gripping pole between legs. Loosen grip and slide down in that position.

* Climb and Sliding Down in ‘Hang Tough’ – As it sounds, climb up and slide down, using ‘Hang Tough’ routine.

* Climb and Slide Down One-Handed – Climb pole, let go with one hand, arch back, drop head and slide straight down.

* Fireman Spin Standing on the Pole – Exactly as Fireman spin, except that move is completed standing on the floor.

* Sunbather – Walk around pole, held at shoulder level with dominant hand, Lift inside leg up and hook it to pole from back of knee. Lean out & forward with upper body, then push outside leg up & straight behind pole. Spin to floor.

* Reverse Chair – Combination of Dizzy & Chair spin, spinning backwards in that invisible chair!

* Reverse Chair in to Forward Chair – Turn it by shifting weight on hips slightly and changing direction.

* Upside Down – Stand on floor with pole on non-dominant side, held at eye-level with both hands. Pull body upwards with arms, kick outside leg up towards ceiling, hooking it to front of pole, while inside leg hooks other side. Slide to floor.

* Re-cap the beginners’ course then party! Put a dance together; bring your own music, dress up – up to you!

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