Why pole dance / pole fitness?

Pole dance is a beautiful melange of gymnastics, dance and circus elements that delivers a rigorous work-out, improves fitness, tone and strength, and has people from all walks of life stepping up to explore this powerful dance form. Gymnasts and dancers are increasingly turning to pole dance as another outlet for their strength, creativity and freedom of self-expression, and are in turn elevating pole dance to higher artistic and professional levels.

Pole fitness is not only fun, it works and tones more muscles than you can imagine. The benefits are endless. It increases strength, fitness levels and flexibility, burns fat, tones and builds muscle definition (pole fitness literally targets your entire body!). It also demands an incredible amount of coordination and balance – learning to control spins, executing tricks on the pole and performing a routine will strengthen muscles throughout your body, including your core strength. And if that wasn’t enough… it releases endorphins, builds confidence, self-esteem and a special camaraderie between pole fanatics who love to train and get fitter, stronger together.

Come join one of the most exciting new sports in the world today!

Class descriptions

Our classes incorporate all elements of pole dance and fitness, including spins, tricks, transitional moves and floor work, enabling us to nurture well-rounded pole dancers. We are focused on delivering high quality training and want students to get the most out of each class.

Each pole fitness class consists of a warm-up, strength conditioning exercises, pole tricks or spins instruction, and a cool down. We also teach routines combining the moves that you have learnt, with the opportunity of performing for your friends and family at studio jams and our annual “A Feast of Flight” show. 

Level progressions

The tables below list the tricks and skills taught at each level at The Pole Project.

In order to progress to the next level, the student must be able to:

  • Execute at least 8 of the prerequisite/compulsory tricks in RED for each level, and
  • Perform a combo which incorporates at least 3 of the prerequisite/compulsory tricks in RED.

These tables are intended to help our students to:

  • understand the skills taught and acquired at each level;
  • understand the skills required in order to progress to the next level (see tricks in RED); and
  • gauge and assess the level he/she is at.

The lists intended to work as helpful guidelines (and to help you set goals!), rather than to stipulate any formal assessment that would be required in order for the student to progress to the next level.

In the case of doubt, or if you would just like to work through some specific tricks and combos in order to move up, book a private session with one of our awesome instructors!

BEGINNER POLE FITNESS

Our beginner classes are for first-timers and anyone who may have some proficiency in basic pole work. Everyone learns at their own pace and will be taught moves that suit their strengths, from spins, transitions, and an introduction to climbs and tricks on the pole.… so don’t worry if you’re an absolute beginner with no previous fitness or dance training. The only warning we have to give you is that POLE DANCE CAN BE EXTREMELY ADDICTIVE.

INTERMEDIATE POLE FITNESS

Building on the skills you learnt as a Beginner, you will learn more challenging spins, transitions, more complex techniques and explore a whole range of gravity-defying moves that require strength and grip on the pole. By this stage, you will have begun to notice muscle tone in places you never knew you had! These moves will be put together in more challenging routines that will allow you to express and finesse your new-found skills.

ADVANCED POLE FITNESS

Welcome to the club of hard core pole addicts. The list of tricks and combos is infinite, but some of the cutting edge, death-defying tricks you can expect are:

  • Iron X
  • Flag
  • Deadlifts
  • Muscle-ups
  • Freestanding handstands
  • Russian Split, Bird of Paradise, Eagle, Super Pain, Cocoon, Pegasus etc etc… all the flexy bendy tricks you can manage!

EXOTIC POLE DANCE

Exotic pole dance is an empowering expression of womanhood and allows women to tap into their sensuality, build confidence and truck loads of ATTITUDE. For women who WANT to be sexy and are proud of it, this class is for you. The emphasis is not so much on pole tricks, but on the elements of dance, musicality, fluidity within tricks and transitions, body awareness and improving confidence. Expect lots of floorwork, hair flicks and booty shaking.

This is not to be confused with striptease – we do NOT strip, show G-strings, thongs or underwear.

Heels are recommended for this class, but are not compulsory. It’s all about being comfortable… come barefoot if you want! At least Intermediate level pole fitness is recommended for this class.

FLEX & BEND

Pole dancers & non-pole dancers welcome!

Stretching exercises are beneficial and necessary for everyone, regardless of age or degree of flexibility. Flexibility greatly improves performances in any sport, everyday activities, and lessens the chance of injury. Stretching exercises are also effective in reducing mental stress, relaxing muscles and helping one achieve a sense of balance and well being. Come get super flexy and bendy with us!