Pole Dance Fitness

CHAPTER 1

POSITIONS AND POLE PRINCIPLES

The positions of the body, arms, and legs, along with the technical understanding of each of the movements executed, are essential for an appropriate and safe performance in pole dance. Each pole dance stunt has different characteristics, and the manner in which each of those is executed is essential. It is vital to consider and progressively obtain the understanding of the practical and technical aspects of pole dance: the best way to perform each trick; the correct body alignment to ensure the optimal placement of different body parts; and the optimal foot placement to obtain a visually appealing performance, to improve grip, or to secure the body position on the pole.

Pole dance and fitness is based on various physics principles, such as equilibrium, momentum, friction, gravity, rotational inertia, and angular velocity. Angular momentum refers to the performer's movements and the forces applied while spinning around the pole, depending on the stunt or exercise to be performed. To gain momentum, dancers extend and swing the extremities around the pole before performing the spin or trick. It is important to remember that while tricks are executed on the spinning pole and while challengers apply a certain amount of strength to gain momentum, the pole will always spin faster while the challenger's extremities are closer to it; conversely, the further from the pole the challenger is, the slower the spinning velocity will be. All pole dance climbs are subject to gravity and friction principles involving significant motor control; sliding down the pole from high levels and performing multiple stunts also depends on relevant factors on the frictional force such as the pole's characteristics and the challenger's grip. The centrifugal force causes the sensation of being drawn away from the pole while the centripetal force attracts the body toward it. Body balance is also an important aspect in pole dance; most movements require rotation and inversion of the body in addition to speed and the performer's individual characteristics. Each stunt and movement demands different strength points and an intensity focused on the stability of each body part and weight distribution. One of the basic pole principles emphasizes the pull and push actions, in which each extremity or body part performs either of the tasks. It is common to apply this force on hand grips, where the upper hand performs a pulling action on the pole and the lower one pushes the body away from it.

General and specific performance skills will be developed continuously and progressively for the duration of the learning process. Gathering and continuously researching information from challengers and instructors is necessary for an enriched experience and a better performance.

BODY POSITIONS

Inverted

Standing

Horizontal

HAND GRIPS AND ARM POSITIONS

One-hand basic grip

Two-handed split grip

Two-handed full-bracket split grip

One-hand down grip

Two-handed half grip

Baseball grip

One-hand strong hold

Two-handed strong hold

Forearm grip

Two-handed partial split grip

One-hand back support

Two-handed baseball back support

One-hand down baseball grip

Two-handed twisted grip

Two-handed flag grip

One-hand twisted grip

Two-handed reverse grab

Two-handed half-inverted grip

Two-handed iguana grip

One-hand bridge arch

One-hand cup grip

Two-handed double bridge arch

Two-handed cup grip

Two-handed basic cup

Two-handed basic princess grip

Two-handed true grip

Two-handed princess grip

Two-handed flip grip

One-hand claw grip

One-hand elbow grip

Two-handed double elbow and variation

Underarm grip

Two-handed elbow split grip

Two-handed archer elbow grip

Armpit grip

Two-handed embrace hang

Two-handed crossed grip

LEG POSITIONS

Straddle

Crossed

Scissors

Stag/double attitude

Split

Tuck

Fang

Pike

Passé

Pencil

BODY POSITIONS

Body positions are based on three basic poses: inversions, stands, and the horizontal line of the body. If the back and shoulders are positioned above the waist, it is a standing position; if the waist is above the back and shoulders, it is an inverted position; and if the legs, waist, and back are aligned and parallel to the floor, it is a horizontal position. Exercises are characterized by which extremities are closest to the pole. The importance of technical aspects must not be overlooked: body position, grip, muscle contractions, extension or flexion, and pressure points, as well as safety measures and individual capabilities. Pole dance is as much an athletic activity as it is an artistic one. There must be a balance between the precision and accuracy required when performing the different movements and routines and the creative expression of the performer for motivational purposes, effective progress, and expected accomplishments.

INVERSION

Basic inversion into aerial leg hold to inverted crucifix.

Grip: Ankle, knees, and thighs

STAND

Basic climb technique to aerial leg hold.

Grip: Ankles, knees, thighs, and core muscles

HORIZONTAL

Basic pole sit to plank supported by the upper hand.

Grip: Thighs, single hand, shoulders, and core muscles

HAND GRIPS AND ARM POSITIONS

Every pole dance trick is followed by a series of arm positions, movements, and grips; this is followed by transitions from one trick to the next that require a variety of additional postures and subsequent grips. There are also many pole tricks and movements that don't use hand grips and instead depend on support from other body parts. It is crucial to identify the requirements of each trick and recognize the correct body friction points for a more accurate and safer performance. The pull and push actions-in which the upper hand applies a pulling force from the pole and the lower hand applies a pushing force to it-are some of the most important principles of pole dance, bearing in mind the distribution of weight and support on the arms, body balance, and duration and speed of each transitional movement and trick. During the learning process, experience will guarantee increasing confidence, and self-realized techniques distinctive to each challenger according to individual characteristics will allow for the achievement of different purposes and eventually an improved performance.

ONE-HAND BASIC GRIP

One arm extends higher overhead with a full grip (i.e., thumb facing fingers).

TWO-HANDED SPLIT GRIP

One arm extends higher overhead with the opposite arm at hip level with a full grip (i.e., thumb facing fingers).

TWO-HANDED FULL-BRACKET SPLIT GRIP

One arm extends overhead with the palm facing sideways while the other arm extends down to pubic bone level with the palm facing away.

ONE-HAND DOWN GRIP

One arm extends down to mid-thigh level with a full grip and the palm facing away from the body.

TWO-HANDED HALF GRIP

One arm extends overhead while the other arm is stuck into the body with the elbow flexed to 90 degrees and the forearm just under the rib cage. Both hands use a full grip.

BASEBALL...