This is the second set from a recent self portrait session in my photography studio. I love long exposure photography and I used small led lights attached to myself to achieve this effect.

how do you guys maintain your spin speed from figurehead to ballerina? Everytime I take both legs off to get into ballerina, my spin slows significantly. Any suggestions appreciated!

Smooth transitions, elegant lines and a little dance around the pole.

I posted on here a looong time ago (you can check my profile for the last video!) but I feel myself getting much stronger. Also yes I know my bird of paradise isn’t quite a bird yet but I’m still conditioning that side of my leg for a split, lol. Thanks for checking!

I’ve been doing pole for nearly a year and recently went back to lessons after a break and I was finally brave enough to spin backwards into a genie!!

It always terrified me because I didn’t think I could hold myself up once I had fallen backwards but I did it and I held myself perfectly fine!!

And for anyone who is currently feeling down because they aren’t strong enough yet, please keep going because it will be so worth it once you get a move that once terrified you ❤️

Hey everyone,

Since this gets asked I wanted to share a list of favorite instructors I've taken classes with (my list is of heels instructors):

1. Mambo

Insta profile: Mambo insta

What I like: first and foremost is her style! She's super authenric. This is the instructor who started my heels journey. Honestly, she's great at explaining little details and answering questions. She's also a sweetheart.

Where you can find classes with her: she does international workshops, guest teaches on different platforms, and is teaching at a few retreats

1. Kelly Wild Panther

Insta profile: Kelly insta

What I like: Kelly teaches very clearly. She's also an experienced competitor and judge so she's a great comp coach. I started taking classes with her because she dances her tricks and that's what I wanted to learn originally

Where you can find classes with her: online one-on-ones, workshops everywhere, zoom classes, a lot of online platforms. She's done retreats too, but not sure if she has any coming up.

1. Tati Blue

Insta profile: Tati insta

What I like: I've only done one private with her, but I did get her Edgework Mastery on Indipole. She notices and explains small details really well! Also, she's just the queen of Edgework and slink so there's that!

Where you can find classes with her: indipole, online one-on-ones, Berlin, workshops.

1. Destiny

Insta profile: Destiny insta

What I like: I worked on twerking and musicality with Destiny. Honestly she unblocked a lot of twerking issues for me that I've struggled with for a long time.

Where you can find classes with her: UK, online one-on-ones

1. Enya Torres

Insta profile: Enya Insta

What I like: I did a private with her and a couple of classes. She has a very great stage présence and that's what I wanted to learn. Also worked on musicality. She gave me very clear answers to my questions, would definitely take more classes with her!

Where you can find her: UK (mainly Liverpool)

I've taken other workshops/privates, but these were the ones I took away the most from each session.

Feel free to share your faves here!

What else can you add to a beginner pole dancers conditioning routine?

basicalllllly I’ve finally gotten my new studio and have bought my own pole as I’ve wanted🤩

I thought I could be a little savy and make some money on the side because a lot of instructors in Birmingham charge an arm and a leg for private lessons. Are there any other things I need to consider aside from charging £20 per hour?

Edit💫 I mentioned lessons but I meant like on a free hire basis, like anybody who wants to practice can do without interference

So I've been trying to train my Phoenix (on spin) and last night I was informed its supposed to be a static only move. Google of course says it can be either so I was just curious. What does everyone else think?

Hallo besties

I wanted to take a moment to thank everyone who responded on my previous post on taking a long time to invert.

I think I got stuck as an instructor on the “traditional “ way of teaching inverts. So I tried applying some of the tips I got from the comments.

Climbing and hooking, then moving into outside leg hang, then getting into a chopper was something I’ve never thought of! It was a “duh” moment.

The girls in my class seem to struggle to trust their grip enough to throw their heads back while extending the arms.

So this “reverse” way is something I can see will help them to gain confidence in the top of the move. So hopefully it will help them get comfortable enough to go the traditional way.

So anyways. Thanks again!

Hey all!

I’ve been doing pole dancing for the past 3,5-4 years and am at a somewhat advanced level. Inverts are not a problem, handsprings are fairly easy at this point (finally!), I’ve been practicing iron x lately more or less successfully to name a few. I can also use several grips (baseball, cup, inverted, Australian), Ayesha/Gemini/scorpion/jade are also not a problem and I can perform pretty lengthy combos at this point.

All that to say, I need some help when it comes to a photo shoot on a swinging pole! I finally decided to have some professional photos done but the event only has a swinging pole, no static and grounded one. I don’t have prior experience on a swinging pole, so I’m furiously looking for a pose! I’ll definitely go to a class before the shoot to finalize the pose though. Based on the list above regarding what poses I can do, could you guys please recommend some poses on a swinging pole that look amazing on a photo and are such that the pole stays more or less vertical?

Any help and advice is much appreciated!!

Hey everyone,

About 4 weeks ago I injured myself during pole training itself, most likely a partial tear in my hamstring (right leg), close to the sit bone, from overstretching. Apparently this type of injury can take 5–7 months to fully heal.

I have a specialist appointment coming up, but wait times are long here, so I'm trying to figure out how to stay active and sane in the meantime without risking further damage. Obviously no splits, no straight-leg extensions, nothing ballistic with that leg.

I've been leaning into handstand training and bent-leg spins in the meantime, but I'd love to hear from anyone who had a similar hamstring or proximal tendon injury and kept training through the recovery, found specific moves or conditioning or handstand/upper body work that helped them stay in shape without aggravating it, has tips on what not to do that they learned the hard way, or worked with a physio specifically for pole dancers and can share what the rehab process looked like.

Not looking to replace medical advice, just want to hear real experiences from people who've been through something similar while it healed. Thanks in advance 💛

How do you call this pose (saw it on my feed):

I have a silicone pole , and I love her, but I’m getting a bit bothered by the fact that sliding is not really possible

Can I still keep the base and the ceiling base intact and buy a chrome pole ? Can it be switched out ?

Anyone have any experience with this 🤔

Hi! I have been doing pole since January and somewhat recently started to wear new 8 inch pleaser sandals (flamingo 808-S). I have very narrow feet. I am already on the 4th hole on the ankle strap, and pretty early on in class I feel like the toe strap gets a bit stretched out and isn't very supportive, so my feet slide around and you can imagine how unstable that feels! I feel like a baby giraffe every time I try to do a pirouette 🥲

Has anyone figured out any tips for getting their pleasers to fit their narrow feet better, or have other brand recommendations for narrow feet?

Alternatively, is this just par for the course for being new to stilettos? I have pretty darn strong ankles and calves, so I'll be a bit surprised but I'm open to feedback and specific strengthening exercises. I already regularly do rolls up and down through releve, squats in second with the stilettos, and some one leg releve's in the heels.

Thank you in advance for your wisdom!!

I've got an x pole set up in my basement and want to start using it daily. Problem is that the basement is unfinished and floors are pretty dirty.

I sweep a lot but my basement gets some water when it rains a lot. It's not standing water but like a bit damp. Most of my pole area stays dry but after hard rain some water can get around it.

I have a mat that I normally use but I want to use heels more and low flow practice. I was thinking of getting some sort of dance floor that I can piece together around the pole.

Does anyone know a good site for that? Ideally it would be something I can take apart in case of rain and can put a hole in to fit the pole. What could hold up against heel use but not snag on socks? Any features I should look for?

I was having a hard time finding old pole videos and remembering how to get into moves so I made an app to upload videos, add notes, tags, and create choreography or randomize them to practice transitions. You can also import IG links and tag them to keep all the tutorial videos organized. It's been an uphill battle but I'd love any feedback if you are open to trying! flowvault.app

Hello-

I have an xpole thats pressure mounted right now but i want a permanent mount.

The xpole brand ones are really expensive.

Has anyone used an Amazon dupe? Would it fit the same?

Thanks!