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




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

Follow Along Exercises

Variations provided - Pick your level of difficulty

Requirements: Basic grips and spins, Fan Kick

True Grip

a.k.a. Handshake Grip

Difficulty: Medium

Requirements: Shoulder & back engagement

Forearm Grip

Difficulty: Hard

Requirements: Shoulder & back engagement, Pull-Push strength

Strong Hold Grip

Difficulty: Medium

Requirements: Shoulder & back engagement

Half-Bracket Grip

Difficulty: Hard

Requirements: Shoulder & back engagement, Pull-Push strength

Spins

Basic Hold Spin

Spinning

Difficulty: Medium

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

Corkscrew Spin

Static

Difficulty: Hard

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

Forward Attitude Spin

Spinning & Static

Difficulty: Medium

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

Outside Forearm Spin

Spinning

Difficulty: Medium

Requirements: Forearm grip

Chair Spin

Static

Difficulty: Hard

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

Scissor Spin

Difficulty: Medium

Requirements: Pull & Push technique, Shoulder & back engagement

Backward/Reverse Spin

Static & Spinning

Difficulty: Hard

Requirements: pulling-down strength in twisted grip

Inside Forearm Spin

Spinning

Difficulty: Middle

Requirements: Forearm grip, No push necessary - only pull

Pole Skating Spin

Spinning

Difficulty: Medium

Requirements: Outside and Inside Forearm Spin

Sword Spin

Spinning

Difficulty: Medium

Requirements: Pulling-down strength, opposition

Cradle Spin

Static and spinning

Difficulty: Easy to Middle

Requirements: strong Pull-Push

Gallop Spin

Static (hard on spinning)

Difficulty: Hard

Requirements: Pull-Push technique, oppositional momentum with leg

Juliet Spin

Static & Spinning

Difficulty: Hard

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

Carousel Spin

Static & Spinning

Difficulty: Hard

Requirements: Shoulder & back engagement, opposition

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 

Leg Hook & Swing

Difficulty: Medium

Requirements: Pike or Forward Shoulder Roll

Backward Steps

Difficulty: Medium

Requirements: Pulling-down strength in twisted grip

Floor Jade Split

Difficulty: Medium

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

Shoulder Stand

Difficulty: Medium

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

Kick-Fan Rise

Difficulty: Medium

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

Aerial Walks & Swings
(Basic Hold)

Difficulty: Medium

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

Kick Jump

Difficulty: Medium

Requirements: Pull & Push technique, hip & hamstrings flexibility

Slide/Jump (floorwork)

Difficulty: Medium

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

Fundamental tricks 

Climbing with forearm grip

Difficulty: Medium

Requirements: Forearm grip

Basic Invert

a.k.a. Chopper or Inverted-V

Difficulty: Medium to Hard

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

Handstand Butterfly

Difficulty: Hard

Requirements: Inverted Crucifix, Headstand, stacking hips over chest

Forearm Stand

Difficulty: Hard

Requirements: Headstand, Shoulder Stand

Jasmine

Difficulty: Medium (from the floor)

Requirements: Strong leg hook

Inverted Crucifix

Difficulty: Medium

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

Leg Hooks and Hangs

Difficulty: Hard

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

Lady Garden

Difficulty: Medium

Requirements: Sit side tilt, bendy back

Genie (from the floor)

Difficulty: Medium

Requirements: Sit side tilt, bendy back

Martini Sit

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

Requirements: Martini Sit from the floor

Hood Ornament

Difficulty: Medium

Requirements: Upper body strength to get higher on the pole

Sit Swirls

Difficulty: Hard

Requirements: Hood Ornament

Wrist Sit

a.k.a. Hello Boys

Difficulty: Hard

Requirements: Sit, core strength, open hips

Cross Knee Release

Difficulty: Medium

Requirements: Climb, Sit

Violator

Difficulty: Hard

Requirements: Wrist Sit