Beginner's guide
The 5 beginner pole moves to learn first
Learn these five moves in order and you have the foundation for everything in pole — taught step by step in our on-demand classes by the instructors of Pole Fitness Studio, the original pole dancing school.
The moves
Learn them in this order
Each move builds the grip, strength and confidence for the next. Every one is taught in full in the on-demand library — with warm-ups, regressions and repeat-friendly breakdowns.
1. Pole walk
The foundation of everything: walking around the pole on the balls of your feet with a straight inside arm. It teaches posture, arm engagement and momentum — and it's how every spin begins.
2. Fireman spin
The classic first spin. Step, hook both legs around the pole and glide down. Teaches you to trust your grip and control your descent.
3. Chair spin
Knees lift to a seated position as you spin — legs together, toes pointed. Builds the core and arm strength every later move relies on.
4. Back hook spin
Step past the pole and hook your outside leg behind it as you spin backwards. Your first taste of spinning blind — graceful and easier than it looks.
5. Pole sit
Grip the pole between your thighs and let go with your hands. The gateway to every seated trick — and the move that teaches you pole grip isn't just hands.
Before you start
Two rules for safe practice
Rule 1
Train on quality equipment
- Use a professional-grade pole — we recommend the Lupit Pole Classic G2, 45mm stainless steel.
- Check the tension before every session — push-pull firmly at chest height and watch the mounts for movement.
- Re-tighten per the manual before you dance. Never train on a pole that wobbles.
Rule 2
Follow progressions
- Learn moves in order from structured classes — each one builds the grip and strength for the next.
- Warm up before every session; our classes build it in.
- Skipping ahead to tricks your grip isn't ready for is how injuries happen. Spins before climbs, climbs before inversions.
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