Pole Curriculum • The Pole Dancer

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 Level you work on:

Basic spins low on the pole

Climbs

Sits and easy upright moves

The different basic grips

Building up strength for inverts, climbs and hold

Proper muscle engagement

The technique for creating momentum (static & spinning)

Conditioning

Tutorial

Follow Along Exercises

Variations provided - Pick your level of difficulty

Requirements: Basic grips, Fan Kick

Tutorial

True Grip

a.k.a. Handshake Grip

Difficulty: Medium

Requirements: Shoulder & back engagement

Tutorial

Strong Hold Grip

Difficulty: Medium

Requirements: Shoulder & back engagement

Basic Spins

Demo & Ideas

Dip Turn

Static

a.k.a. Step around

Difficulty: Easy

Requirements: Shoulder & back engagement, opposition

Demo

Tutorial

Back Knee Hook

Static mainly

Difficulty: Medium

Requirements: Shoulder & back engagement, opposition

Demo & Ideas

Side Hook & Chair Cross

Spinning

Difficulty: Medium

Requirements: Shoulder & back engagement, skin grip

Demo & Ideas

Chair Spin

Static and Spinning

Difficulty: Hard

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

Demo

Tutorial

Front Knee Hook

Static and spinning

Difficulty: Harder than Back Hook

Requirements: Shoulder & back engagement

Demo & Ideas

Fireman Spin

Static

Difficulty: Medium

Requirements: Shoulder & back engagement, opposition

Demo

Tutorial

Sunwheel

Static

Difficulty: Medium

Requirements: Shoulder & back engagement, opposition

Demo & Ideas

Scissor Spin

Static

Difficulty: Hard

Requirements: Pull & Push technique, Shoulder & back engagement

Demo & Ideas

Backwards Attitude

Static and spinning

Difficulty: Medium

Requirements: Momentum, core strength

Demo & Ideas

Swivel Spin

Static

a.k.a. "Falling Lady"

Difficulty: Easy

Requirements: Opposition

Demo & Ideas

Carousel Spin

Spinning and static

Difficulty: Hard

Requirements: Shoulder & back engagement, opposition

Demo

Tutorial

Backwards Hook & Roll

Static

Difficulty: Tricky

Requirements: Not too tacky skin, best with pants

Demo & Ideas

Baby Tuck Spin

Static and spinning

Difficulty: Middle

Requirements: strong Pull-Push

Dance moves

Demo & Ideas

Pole Walk

Difficulty: Easy

Requirements: Shoulder engagement

Demo & Ideas

Pirouette

a.k.a. Turn

Difficulty: Medium

Requirements: Coordination, balance

Demo & Ideas

Shoulder Roll Backwards (floorwork)

Difficulty: Medium

Requirements: Pike (legs over head), no neck isuues

Demo & Ideas

Shoulder Roll Forward (floorwork)

Difficulty: Medium

Requirements: Pike (legs over head), no neck isuues

Demo

Tutorial

Kick-Fan Rise

Difficulty: Hard

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

Demo & Ideas

Bodywaves

Difficulty: Easy

Requirements: Coordination

Demo & Ideas

Body-Leg Waves

Difficulty: Easy

Requirements: Bodywaves, coordination

Demo & Ideas

Fan Kick

Difficulty: Hard

Requirements: Strong Hold Grip, core strength

Demo & Ideas

Straddle (floorwork)

Difficulty: Easy

Requirements: none

Demo & Ideas

Diamond Rolls (floorwork)

Difficulty: Hard

Requirements: Pull & Push strength, open hips, roll over foot arch, use knee pads

Demo & Ideas

Side Rolls (floorwork)

Difficulty: Middle

Requirements: twisted grip, floor sliding technique

Demo & Ideas

Simple Leg Circles

Difficulty: Easy

Requirements: None

Demo & Ideas

Pivot 360° Roll

Difficulty: Medium

Requirements: Coordination, upper body engagement

Demo & Ideas

Kick Jump

Difficulty: Medium

Requirements: Pull & Push technique, hip & hamstrings flexibility

Demo & Ideas

Backbend

Difficulty: Medium

Requirements: Open hips, back flexibility, core strength, leg strength and flexibility

Demo & Ideas

Slide/Jump (floorwork)

Difficulty: Hard

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

Demo & Ideas

Legs Circle to Sit/Chair

Difficulty: Medium

Requirements: Upper body and core strength

Fundamental tricks

Demo & Ideas

Sit

Difficulty: Medium

Requirements: Leg grip and strength

Demo & Ideas

Drama Queen

Difficulty: Medium

Requirements: Sit

Demo & Ideas

Climb

Difficulty: Hard

Requirements: Forearm grip, Push & Pull technique, coordination

Demo & Ideas

Headstand

Difficulty: Hard

Requirements: Headstand against wall

Demo & Ideas

Thigh Hold Climb

Difficulty: Medium

Requirements: Climb pull-up, legs strength

Demo

Tutorial

Cross Knee Release

Difficulty: Hard

Requirements: Climb, Sit

Demo & Ideas

Snake

Difficulty: Medium

Requirements: Sit

Demo & Ideas

Martini Sit

Difficulty: Medium

Requirements: tacky skin on back of thigh, elbow grip

Demo

Tutorial

Hood Ornament

Difficulty: Medium

Requirements: Upper body strength to get higher on the pole

Demo & Ideas

Twisted Ornament

Difficulty: Hard

Requirements: Hood Ornament

Demo

Tutorial

Wrist Sit

a.k.a. Hello Boys

Difficulty: Hard

Requirements: Sit, core strength, open hips

Demo & Ideas

Sit rotation

Difficulty: Hard

Requirements: Sit, no thigh sensitivity