Pole Conditioning
At “The Flow”, we understand that mastering advanced pole dance moves like inverts and shoulder mounts requires more than just technique — it requires strength, flexibility, and endurance
That’s why we also offer pole conditioning classes designed to help you build the strength and stamina needed to conquer even the most challenging pole tricks.
What is Pole Conditioning?
Pole conditioning is a specialized class focused on targeted exercises and drills designed to improve pole-specific strength and flexibility. These classes complement regular pole dance training by targeting key muscle groups used in pole dance techniques, such as the upper body, core, and lower body. We use different progression of the movement that gradually lead you to achieving your goal.
Benefits of Pole Conditioning
Build Strength
Increase Flexibility
Enhance Endurance
What to Wear
When attending a classic pole dance class, it’s essential to wear attire that allows for freedom of movement while providing coverage and grip.
For the warm-up portion of the class, you can wear long sport pants, socks, and a T-shirt to keep your muscles warm and comfortable. However, once you transition to pole work, it’s important to switch to attire that allows for proper grip and movement.
Avoid wearing excessively slippery or loose clothing, as they can hinder your ability to grip the pole and increase the risk of injury.
As you progress to pole work, you’ll need to change into a pole-specific outfit that facilitates grip and movement. Here are some additional recommendations:
- Pole Shorts: Short, snug-fitting shorts are essential for maintaining grip on the pole and allowing for fluid movement.
- Pole Top: Choose a supportive pole top that provides coverage and allows for freedom of movement.
- Leg Warmers (Optional): Some dancers prefer to wear leg warmers instead of sport pants to keep themselves warm during warmup.
- Knee Pads: it is recommended to wear knee pads to protect your skin and joints during floorwork and transitions.
- Grip Aid: Consider using grip aids like chalk or grip-enhancing lotions to improve your grip on the pole, especially if you have sweaty hands.
By wearing the appropriate attire, you’ll not only feel more comfortable and confident during your class but also ensure your safety and enjoyment throughout your classic pole dance practice. For your convenience we have a shop in the studio and online with stylish and comfy pole shorts, pole tops, and accessories from Lollipole (link to website) to amp up your pole dancing game. Dive into the comfort of premium fabrics and thoughtful design, tailored to make your moves even smoother.
What to Bring
- Water Bottle: Hydration is key during any physical activity, so be sure to bring a water bottle to stay refreshed throughout your class.
- Towel: Don’t forget to bring a big towel to cover your mat during class. It’s a small but essential item that’ll keep your mat clean and provide a hygienic surface for your practice.
- Grip Aid: Will be provided in the studio (Lupit pad and Monkey Hands).
What Not to Do Before Class
To make the most of your pole dance experience and ensure your safety, here are a few things to avoid before attending class:
- Applying Lotion: Moisturizers and oils can create a slippery surface on your skin, making it difficult to grip the pole. Avoid applying these products before class (at least 1 hour before).
- Heavy Meals: Eating a large meal right before class can make you feel sluggish and uncomfortable. Especially when you perform inverted positions. Aim to eat a light snack or meal at least an hour or two before your class.
- Alcohol or Drugs: Pole dance requires focus, coordination, and balance, so it’s best to avoid alcohol or recreational drugs before attending class.
What to Expect in Class
In a pole conditioning class at “The Flow”, you can expect:
- Targeted Exercises: Classes feature a variety of exercises and drills targeting specific muscle groups used in pole dance techniques, such as pull-ups, leg lifts, planks, and more.
- Progressive Programming: Our experienced instructors design classes with progressive programming, gradually increasing the intensity and complexity of exercises as students build strength and confidence.
- Supportive Environment: Pole conditioning classes are conducted in a supportive and inclusive environment, where students of all levels can challenge themselves and support each other in their fitness journey. We provide variations for all fitness levels.
Who Can Benefit
Pole conditioning classes are suitable for:
- Beginners looking to build foundational strength and technique.
- Intermediate and advanced students aiming to master challenging pole tricks.
- Anyone seeking to improve overall fitness, strength, and flexibility in a fun and supportive setting.
Ready to Strengthen Your Skills?
Whether you’re struggling with inverts, shoulder mounts, or simply looking to enhance your pole dance performance, our pole conditioning classes are here to help. Join us at “The Flow” and unlock your full potential as a pole dancer through targeted strength and conditioning training. Start your journey to pole mastery today!
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