The Pole Curriculum

Based on the video: Pole Curriculum - from beginner to advanced


Are you on the right track in your pole journey? Use The Pole Curriculum to:

- Check if you need to close any gaps before you move forward

- Get inspiration for your next training

- Find variations, progressions and tutorials

pole

curriculum

 Beginner
Beg/Inter
Intermed.
Inter/Adv
Beginner
Beg/Inter
Intermediate
Inter/Adv

In Beginner/Intermediate level you work on:

Basic spins - harder variations

Climbs with the forearm grip

Pull & Push technique

Building up strength for inverts, climbs and holds

Invert and first tricks upside-down

Spinning gets introduced

Conditioning

 Tutorial
Follow Along Exercises

Variations provided - Pick your level of difficulty

Requirements: Basic grips and spins, Fan Kick

 Tutorial
True Grip

a.k.a. Handshake Grip

Difficulty: Medium

Requirements: Shoulder & back engagement

 Tutorial
Forearm Grip

Difficulty: Hard

Requirements: Shoulder & back engagement, Pull-Push strength

 Tutorial
Strong Hold Grip

Difficulty: Medium

Requirements: Shoulder & back engagement

 Tutorial
Half-Bracket Grip

Difficulty: Hard

Requirements: Shoulder & back engagement, Pull-Push strength

Spins

 Demo
Tutorial
Basic Hold Spin

Spinning

Difficulty: Medium

Requirements: Basic Hold true grip, easier with belly on pole

 Demo & Ideas
Corkscrew Spin

Static

Difficulty: Hard

Requirements: Strong-Hold grip, pulling down strength, momentum on static

 Demo
Tutorial
Forward Attitude Spin

Spinning & Static

Difficulty: Medium

Requirements: pivoting momentum, pulling-down strength, legs strength

 Demo
Tutorial
Outside Forearm Spin

Spinning

Difficulty: Medium

Requirements: Forearm grip

 Demo & Ideas
Chair Spin

Static

Difficulty: Hard

Requirements: Pull & Push technique, strong upper body, opposition

 Demo & Ideas
Scissor Spin

Difficulty: Medium

Requirements: Pull & Push technique, Shoulder & back engagement

 Demo & Ideas
Backward/Reverse Spin

Static & Spinning

Difficulty: Hard

Requirements: pulling-down strength in twisted grip

 Demo
Tutorial
Inside Forearm Spin

Spinning

Difficulty: Middle

Requirements: Forearm grip, No push necessary - only pull

 Demo
Tutorial
Pole Skating Spin

Spinning

Difficulty: Medium

Requirements: Outside and Inside Forearm Spin

 Demo
Tutorial
Sword Spin

Spinning

Difficulty: Medium

Requirements: Pulling-down strength, opposition

 Demo & Ideas
Cradle Spin

Static and spinning

Difficulty: Easy to Middle

Requirements: strong Pull-Push

 Demo & Ideas
Gallop Spin

Static (hard on spinning)

Difficulty: Hard

Requirements: Pull-Push technique, oppositional momentum with leg

 Demo & Ideas
Juliet Spin

Static & Spinning

Difficulty: Hard

Requirements: tricky technique to get hips around, pulling-down strength in twisted grip

 Demo & Ideas
Carousel Spin

Static & Spinning

Difficulty: Hard

Requirements: Shoulder & back engagement, opposition

 Demo
Tutorial
Hips-Around Spin

Common on spinning

Difficulty: Hard

Requirements: Long pivot and leg circle circle to get hips around, pulling-down strength in twisted grip

Dance moves 

 Demo & Ideas
Leg Hook & Swing

Difficulty: Medium

Requirements: Pike or Forward Shoulder Roll

 Demo & Ideas
Backward Steps

Difficulty: Medium

Requirements: Pulling-down strength in twisted grip

 Demo & Ideas
Floor Jade Split

Difficulty: Medium

Requirements: Open hips, active splits flexibility, no wrist issues

 Demo & Ideas
Shoulder Stand

Difficulty: Medium

Requirements: Shoulder Rolls, Neck flexibility, core strength, open hips

 Demo
Tutorial
Kick-Fan Rise

Difficulty: Medium

Requirements: Open hips, hamstrings (legs) flexibility, core strength, coordination

 Demo & Ideas
Aerial Walks & Swings
(Basic Hold)

Difficulty: Medium

Requirements: Basic Hold true grip, shoulder and back engagement, core strength

 Demo & Ideas
Kick Jump

Difficulty: Medium

Requirements: Pull & Push technique, hip & hamstrings flexibility

 Demo & Ideas
Slide/Jump (floorwork)

Difficulty: Medium

Requirements: Strong Hold Grip and pulling down strength, open hips, hamstrings flexibility

Fundamental tricks 

 Demo & Ideas
Climbing with forearm grip

Difficulty: Medium

Requirements: Forearm grip

 Demo & Tutorial
Basic Invert

a.k.a. Chopper or Inverted-V

Difficulty: Medium to Hard

Requirements: Pull-up strength, leg tucks, back tilts

 Demo & Ideas
Handstand Butterfly

Difficulty: Hard

Requirements: Inverted Crucifix, Headstand, stacking hips over chest

 Demo & Ideas
Forearm Stand

Difficulty: Hard

Requirements: Headstand, Shoulder Stand

 Demo & Ideas
Jasmine

Difficulty: Medium (from the floor)

Requirements: Strong leg hook

 Demo & Ideas
Inverted Crucifix

Difficulty: Medium

Requirements: Basic invert, easier than holding Chopper/Inverted-V

 Demo & Tutorial
Leg Hooks and Hangs

Difficulty: Hard

Requirements: Basic Invert, leg hook strength and correct contact points

 Demo & Ideas
Lady Garden

Difficulty: Medium

Requirements: Sit side tilt, bendy back

 Demo & Ideas
Genie (from the floor)

Difficulty: Medium

Requirements: Sit side tilt, bendy back

 Demo & Ideas
Martini Sit

Difficulty: Hard (see easier beginner version from the floor)

Requirements: Martini Sit from the floor

 Demo
Tutorial
Hood Ornament

Difficulty: Medium

Requirements: Upper body strength to get higher on the pole

 Demo & Ideas
Sit Swirls

Difficulty: Hard

Requirements: Hood Ornament

 Demo
Tutorial
Wrist Sit

a.k.a. Hello Boys

Difficulty: Hard

Requirements: Sit, core strength, open hips

 Demo
Tutorial
Cross Knee Release

Difficulty: Medium

Requirements: Climb, Sit

 Demo & Ideas
Violator

Difficulty: Hard

Requirements: Wrist Sit