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7 Beginner Pole Dance Mistakes (And How to Fix Them)

23. March 2025 by Miglena

POV of a pole dance instructor with 10 years of teaching experience: Every beginner makes the same mistakes.

Don’t feel guilty! There’s no shame in that. We’ve all been there – myself included.

I’d go to pole class and learn a new routine. On my way home, I’d watch my practice videos back and…

Ouch.
What felt so graceful in the moment just looked awkward and clumsy on the screen.

I couldn’t exactly tell what I was doing wrong, and how to fix it.
And it took me some time to figure things out.

But when I started teaching, I saw that these mistakes are actually very common. Almost every student makes them!

Chances are you’re also making the same mistakes.
The good news? They’re all fixable. 🥳

Let’s go through the 7 most common beginner mistakes and how you can correct them super quickly. ↓

1. Walking
2. Looking at the floor
3. Holding too tightly
4. Clinging to the pole
5. Rounding your back in a Sit
6. Jumping onto the pole
7. Flexing feet while climbing

Beginner Mistake #1: Walking - Stepping away
Beginner Mistake #2:  Looking at floor
Beginner Mistake #3: Holding too tightly
Beginner Mistake #4:  Clinging to pole
Beginner Mistake #5: Rounded back in sit
Beginner Mistake #6: Jumping onto pole
Beginner Mistake #7: Flexed foot climbing

Beginner Mistake #1: Walking – Stepping away from the pole

There’s more to a pole walk than meets the untrained eye. A beautiful walk involves some details you might be missing. 
(Start the video below to see the explanation)

Beginner Mistake #2: Looking at the floor

I know. You just wanna see what your feet are doing. But with your head down, you’re breaking the elegant lines and closing your body, making you look less confident.

Beginner Mistake #3: Holding too tightly

Holding the pole tightly = Good Hand Grip? Nope. Not on the static pole! Allowing rotation in your hands is key.

Beginner Mistake #4: Clinging to the pole

When you don’t trust your arms yet, you likely cling to the pole for dear life. But this actually makes spins more difficult.

Beginner Mistake #5: Rounding your back in a Sit

This one has to do with your back but more importantly, with your HIPS! The positioning and tilt of your hips will make or break your Sit.

Beginner Mistake #6: Jumping onto the pole

How else would you get into a spin? Jumping into it seems like the most natural thing to do. But it disrupts the flow completely. So what’s the fix?

Beginner Mistake #7: Flexing feet while climbing

Climbing with flexed feet seems easier at first, but it’s actually counterproductive because you’re relying on a smaller surface. Plus, it doesn’t look elegant. How do you keep from sliding down with pointed feet?

Watch the full video here:


If you want more in-depth lessons with technical breakdowns and conditioning, check out my Beginner Technique & Flow classes.

What are some things that you struggle with on the pole, but aren’t sure why?
Let me know in the comments!

RECOMMENDED – The 6 main Hand Grips in Pole Dance: Common Mistakes & Correct Technique (“50 Shades of Grip”)

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Hi! I'm Miglena and I'm here to help you master the “dancing” side of pole dance. Even if you were not born a dancer. Learn more

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