When you think of pole dancing, do you immediately think of wicked nightclubs? Does not have to be. We’ll tell you why you too should dare to tackle the bar
Pole dance is all the rage. The sport has long since made it from the strip clubs in the red-light district to many gyms. With acrobatic elements and elegant movements, dance on the bar has now delighted many women. And for a good reason.
Nele Sehrt is the owner and trainer of the Aerial Dance Center in Hamburg as well as the Guinness World Record holder in “Inverted Pole Climbing”. Together with Katharina Lemcke from North Pole Hamburg , she explains why you should also try pole dance
What is pole dance?
Pole dance is a type of acrobatic dance on a vertical pole, usually fixed between the floor and the ceiling. The term is made up of the English words “pole” = pole, mast and “dance” = dance.
The dance consists of various lifting and swinging moves that are performed on the bar. It is particularly known from strip establishments in the red light district, but is becoming more and more known as a sport.
Where does pole dance come from?
Katharina Lemcke says: “Acrobatics on a vertical pole has a centuries-old tradition in Asia, for example in the Chinese circus. The powerful discipline called ‘Chinese Pole’ is a male domain there and we only do it by a few women.”
At the beginning of the 20th century, American showgirls began to integrate bars into their shows – so the first strip clubs came into being in the 1950s. Today, pole dance can no longer be seen only in club clubs, but also in fitness studios or special pole dance studios.
7 good reasons for pole dancing
Are you wondering if dancing on the pole is something for you? Then we have 7 damn good reasons why you should just try the full body workout.
Pole dance is suitable for everyone
Pole dance is the perfect sport for everyone who wants to build up strength, want to be more agile or just want to do acrobatic dancing. There are actually no prerequisites. It is only important that, especially as a beginner, you find a trainer who teaches you the sport step by step.
“You should make sure that the trainer is experienced, as there is no state-recognized training as a pole dance trainer in Germany,” emphasizes expert Nele Sehrt. At the beginning look explicitly for courses for beginners. It is also an advantage if you already have have once done yoga, pilates or mobility, as you will mobilize your entire body when you dance on a pole.
However, if you have physical limitations such as chronic pain or injuries to your shoulder, knees and hips, you should speak to your doctor before the first lesson. Pregnant women should also discuss whether pole dance is still possible.
2. Pole dance is versatile
Pole dance is a multifaceted sport. Nele Sehrt emphasizes: “In a pole studio there are courses that are tailored to different preferences.” You want to improve your technique? Do you want to learn to move lasciviously? No problem at all, most studios offer courses for every taste and everybody Level.
In addition, new styles are constantly developing, for example “Pole Fitness”: This style is similar to rhythmic gymnastics, where individual acrobatic figures are in the foreground.
3. The dance on the pole is a full body workout
The elegant movements on pole are one thing above all: mega exhausting. You will work up a sweat, we can promise that. A good course always starts with a warm-up – after all, the muscles must first be warmed up and prepared for the training. Then you practice various tricks or choreography with the trainer and conclude the workout with a cool-down.
Pole dance trains strength, flexibility and coordination in equal measure. Pole dance offers a demanding workout, especially for advanced athletes. “From the middle level you move in the field of competitive sports,” says Sehrt.
Strength effect: All muscle groups are used in pole dancing, especially the upper body. You strengthen your shoulders as well as your arms and use the hip flexors as well as the abdominal muscles. In addition, regular training improves your grip strength.
Flexibility boost: In pole dancing, you have to bend your body in every direction. There are side rotations, back bends, and forward bends. This way you will become flexible in no time.
Coordination kick: By learning different choreographies, your coordination is promoted. For example, if you have to move your left arm and right leg, it becomes quite strenuous in terms of coordination, especially when you hang upside down, have to turn and are still inexperienced in sports. But hey, practice makes perfect!
4. Pole dance helps you lose weight
Kathrina Lemcke knows: “Depending on your style and duration of training, you can burn up to 400 calories when doing Pole.” Expert Sehrt continues: “Exercise shapes the body, and with the right diet you also lose weight.” That is why you should always combine exercise and a healthy diet. The more muscle mass there is, the more calories the body burns even when it is resting. And when it does You also enjoy the sport: So much the better!
5. Pole dance improves your body awareness
As a “Polerina” you dance more upright through life, because when you train you always work close to the joints and often hook yourself onto the bar with your knees or inner thighs.
However, this is a matter of practice: A wrong technique often causes bruises in beginners at the beginning. Over time, however, these will decrease, because you will get to know your own body and know how to use your “press points” (pressure points on the bar) safely.
Your posture will also improve. Sehrt explains: “When doing pole dance, for example, we always make sure that our feet are straight. This visually lengthens the legs and ensures an upright posture. This posture is then carried over to everyday life.” And it also looks great.
6. Pole dance promotes social contacts
Are you new in town and want to meet nice people? Then pole dance is exactly the right sport for you. Unlike most fitness studios, Pole Studios offer a community with a family atmosphere. Pole dance is also only taught in small groups. You will find a connection there immediately.
7. Pole dancing is fun
That is the most important argument to start with pole dancing. In recreational sports in particular, the most important thing is to have fun and be curious. “If you feel like dancing and want to learn choreography, your heart will open. Pole dancing is the best way to lose the ground under your feet,” enthuses trainer Sehrt.
But: If you haven’t mastered the technique yet, your body will go on strike at some point, you simply run out of strength. So slowly approach dancing on the bar and do not overwhelm your body – otherwise you can easily injure yourself.
What equipment do I need for pole dance?
Trainer and studio owner Katharina Lemcke always recommends wearing shorts because the bare skin ensures more grip on the bar. The higher the course level, the more physical contact you have with the bar. From the middle level on there is a lot of contact with the waist, so the stomach should also be free here.
Otherwise there is relatively little to consider, training is mostly done barefoot or in socks. In some choreographies, high heels are mandatory, but most studios offer special pole dance high heels with rubber soles so that the floor is not scratched and you stand safely. It’s best to bring a small towel and something to drink with you when you workout so that you don’t become dehydrated.
So that you don’t slip off the bar, you shouldn’t apply cream to your legs before training. So you have more support. You can also rub your hands and the pole with magnesia
Which pole dance pole is suitable for at home?
Do you have a ceiling height of at least 2 meters at home and enough space all around? Great, then you can even practice pole dance at home.
Expert Katharina Lemcke: “There are now various manufacturers who sell poles for home use. These poles are usually stretched between the ceiling and the floor, so you should have a stable floor and a stable ceiling.”
Pole dance offers a great mix of strength and flexibility training, combined with graceful dance elements. Your entire musculoskeletal system is challenged from head to toe. Do a trial training session and start your all-in-one workout on the bar!