What it is, how it works and all the benefits of pole dance

An intense sporting discipline that can give you satisfactions since the very first classes, which bases on a combination of artistic dance, fitness and acrobatics around and over a vertical pole (from this the term “pole dance” originates) to improve strength, flexibility, coordination, posture, and above all get some fun and engaging training.

Dynamic, engaging and incredibly challenging, therefore suitable for anyone willing to test themselves, regardless age or physical ability: one of the trending sporting disciplines now is surely pole dance, a workout combining the grace and fluidity of classical dance, with the power and control of artistic gymnastics, performed around a vertical pole that becomes the support to enable spectacular evolutions and acrobatic moves.

Although the English term may make you think of a recent discipline, the “ancestors” of pole dance date back to ancient sporting and cultural traditions in the East, such as the millenary practice of Mallakhamb, a form of gymnastics from India, that involves the use of a wooden pole to perform acrobatic exercises and yoga positions, and the Chinese pole (Zhuāng Tǐ” -爪体), an acrobatic discipline that leverages a vertical pole to perform spectacular and complex physical moves, developed in the ancient circus tradition in China.

A form of movement that, since the 80’s, has undergone a fast evolution, from being very popular in clubs and adult entertainment venues at first, up to a radical transformation – a return to the origins – adapting to the needs of modernity, as a real artistic discipline and a complete physical workout. A path that led it to be recognized as a sporting discipline, with official competitions at several levels, getting the attention of a growing community of enthusiasts who praise its extraordinary benefits for sculpting body, improving physical fitness and building greater self-confidence, highlighting more awareness in one’s potential.

Pole dance: what it is and how to practice

Pole dancing is a complex, multifaceted and fascinating discipline, combining elements of dance, fitness and acrobatics to offer practitioners a unique, engaging and personalized training experience. Its versatile nature adapts to different levels of ability and styles, making it accessible to everyone, regardless of physical shape or sporting experience. Here is an overview of pole dance’s fundamental elements:

The pole

On a practical level, the key element of this discipline is, by its own name, the pole, usually made of steel or aluminum, which can be either fixed or rotating, depending on the dancing style. While the former favors the execution of complex and static figures, the latter allows to add dynamism to the performance, with fluid and continuous movements that highlight the coordination between the body and the pole (a style known as spinning). Choosing the pole and its characteristics thus depends on practitioner’s style and specific performance, that can be adapted according to the training and competitions they want to participate in.

The choice of the pole’s diameter is another important aspect in the practice, as it directly affects grip, comfort and ease of execution of the moves. Thinner poles, with a diameter of about 40 millimeters, are usually preferred by those with a stronger hand grip that practice styles requiring greater adherence to the pole. In this case, a tighter grip allows complex tricks and acrobatics, such as inversions and jumps, with less resistance. Pole athletes who focus on technical evolutions, jumps and acrobatics, instead, may particularly prefer thinner poles for a better grip to perform fast and intense movements.

On the other hand, thicker poles, with a diameter up to 50 millimeters, are best for who’s still building their strength and who practices more fluid and sensorial styles such as exotic pole dancing. In this case, a thicker pole allows a firmer grip, facilitating body’s movement around the pole and giving greater stability, making it easier to perform elegant and sensual moves with good coordination and fluidity.

In general, the choice of pole’s diameter depends on the specific needs and styles of each practitioner. Beginners may generally find it more comfortable to start with a thicker pole to get used to the grip and build enough strength. Over time, as strength and technique both increase, many athletes prefer to move to thinner poles, for faster, more dynamic moves, as well as a stronger grip, which is essential to perform technically advanced tricks.

Additional tools

Some pole dance styles also include the use of additional equipment that enrich training and performances, allowing diversified sequences and the training of more physical skills:

• Aerial fabrics: similar to those used in acrobatic gymnastics, long pieces of fabric that hang from the ceiling, allowing practitioners to perform midair acrobatics developing key skills for progression in the discipline, like strength, flexibility, coordination and body control. Pole dancers can use fabrics to perform jumps, inversions and acrobatic poses that flow seamlessly into sequences, for spectacular and artistic performances;
• Horizontal bars: similar to those used in artistic gymnastics, positioned at different heights, they integrate pole dance training with exercises that improve arm strength, endurance and coordination. They’re also used to perform stretching exercises and improve joint mobility;
• Mats: another useful tool in pole dance practices, especially for floor exercises. They provide a safe and comfortable surface to perform movements that don’t require the use of the pole, such as warming up, muscle strengthening and performing dance sequences to develop on the floor. Mats are useful to reduce injury risk, protect body from hard surfaces and allow more freedom of movement.

The basics of pole dance

The basic moves of pole dancing can be divided into two categories: static and dynamic. The distinction is based on the type of pole used (fixed or rotating) and the movement of body during the execution. As the name suggests, static moves are performed on a fixed pole, that doesn’t rotate while movements are performed, and focus on the use of strength, technique and coordination to maintain a stable and precise position. The most common static moves:

• Fireman Spin: one of the most well-known and simple moves, (among the first taught by approaching this discipline) in which body rotates around the pole while maintaining an upright posture. It’s a fluid rotation that doesn’t involve fast or wide movements, therefore is an excellent entry for building technique and allowing the execution of more complex and articulated moves later;
• Chair Spin: a move requiring coordination and fluidity, simulating the movement of sitting down and getting up from a chair, wrapping around the pole with elegant and graceful movements;
• Basic Invert: involves the inversion of the body, with legs hooking onto the pole to support the upside-down position. It requires strength, and very fine technique;
• Crucifix: a static move in which the body stays horizontal to the pole, with arms open to form a “T”. This advanced position requires great strength in shoulders and core.

Dynamic moves are performed on a rotating pole and are characterized by fluid acrobatic movements, which exploit the rotation of the pole to enhance the intensity and visual effect of the evolutions. The most common dynamic moves:

• Spin to inversion: a combination of rotation and inversion that uses the speed of the rotating pole to perform dynamic inversions and acrobatic moves. Fluidity with which to enter and exit inverted positions is key to a well-done and safe execution;
• Chopper: a dynamic move that starts from a sitting position on the pole to execute a jump or a rotation while holding the pole. The rotating movement allows quick and elegant transitions;
• Aerial invert: performed on a rotating pole, inversion is a power move that becomes dynamic by involving the use of speed and power to enter and exit the upside-down position. The execution of this trick requires impeccable coordination and control, in order to avoid injuries;
• Gemini: iconic move that involves a body rotation while hanging on the pole. This move becomes even more fluid and aesthetically impactful on a rotating pole.

As a matter of fact, static moves are ideal to rely on strength, endurance and precision, while dynamic moves are the best to explore fluidity and speed by impressive movements. Both styles are key for a complete pole dance practice, as while practitioners advance they need to learn how to include different moves in increasingly complex, artistic and acrobatic performances.

Apparel for pole dance: all you need to succeed every session safely

Pole dance clothing is not just style, but plays a fundamental role to succeed in a sequence of moves for a complete choreography. For who wills to discover this discipline, choosing the right outfit means ensuring comfort, freedom of movement and, above all, best safety during acrobatic evolutions. Whether it’s an intense training session or a spectacular performance, every detail counts. Your body must feel free to express in all its power and elegance, with no obstacles or distractions. Here are the best pole dance clothing choices:

1. Tops and sports bras: the top should be tight, but still comfortable and breathable. Sleeveless or sports bras are particularly suitable (to ensure stability during acrobatic movements and avoid chest being subjected to much pressure), as they allow body to come in touch with the pole, improving grip and making it easier to perform acrobatics. Another advantage refers to the freedom of the shoulders, allowing more fluid and wide moves;
2. Shorts: they’re a must for pole dance clothing, as they allow legs to be free to move without restrictions. Furthermore, body’s greater adherence to the pole favors firmer grip, especially important for inversions, climbs and acrobatics requiring leveraging with legs. It’s also important to make sure that shorts are tight enough to adhere body without compromising blood circulation or feel uncomfortable;
3. Leggings: they are useful in particular situations, such as long workouts or when it’s quite cold. Additionally, as they offer more coverage than shorts, they’re particularly comfortable to perform floor exercises, but they’re not ideal to climb or make moves that require strong grip, as they reduce the friction between skin and pole;
4. Shoes: pole dancing usually does not involve shoes, which can hinder feet grip and freedom of movement. However, some pole dancing styles, like exotic pole, involve the use of high-heels shoes, known as “pole heels”, to add extra sensuality to the performance and “extend” the movement. These shoes are designed to offer support to ankle and foot, minimizing the risk of injury. By the way, it is essential to have good basic technique before using these shoes, as heels can easily compromise stability;
5. Pads: very useful to perform more intense moves or in case of being particularly sensitive to touch with the pole. Gloves protect hands from abrasions and give additional grip on the pole, but is good to remember that a too-rigid grip could compromise movements fluidity. Knee pads are useful to perform tricks involving knees by directly touching the floor or pole, reducing the risk of irritation. However, it is advisable not to use them frequently, in order to learn how to pole dance correctly without being affected by the absolute need to use these accessories.

Pole dance: five different styles for this versatile and entertaining discipline

Pole dance is a relatively young discipline, at least in its modern form, therefore constantly evolving. This dynamism has led to the birth of different styles, each of which emphasizes specific aspects of the discipline, ranging from the expression of a free, elegant sensuality to physical power, thus offering a wide range of possibilities for practitioners. The most popular pole dance styles include:

1. Pole sport: the most loved and popular pole dance style, which focuses in particular on learning different figures (like inversions, spinning, as well as more static moves, such as the pole sit and butterfly), on technique, strength and resistance. Training includes technical evolutions, jumps, inversions and acrobatics requiring specific and intense physical preparation, which can be learned with patience, perseverance and a great desire to overcome one’s limits. Pole sport is practiced at a competitive level, even in international competitions, where practitioners perform highly technical series, judged on difficulty, execution and fluidity of movements;
2. Artistic pole: stands out for its emphasis on artistic expression, dance and creativity, including fluid and sensorial movements, which combine elements of contemporary dance, jazz or classical dance. Pole artistic series tell stories, convey emotions, thus the pole dancer feels encouraged to enhance bodily expression. It’s no coincidence that this is precisely the style chosen by those seeking creativity through dance;
3. Fitness pole: this is a truly complete workout, focused mainly on building muscle strength, improving resistance and flexibility, rather than on artistic or acrobatic sides. It’s ideal for who looks for a dynamic and fun training, combining cardio and toning;
4. Exotic pole: a form of pole dance focused on sensual, fluid and often provocative movements. Its main goal is to combine dance and fitness through softer, slower and seductive transitions on the pole, with less aerial acrobatics or intense moves;
5. Aerial pole: this style combines pole dance with aerial disciplines, such as fabrics and hoop. It focuses on working with the pole in combination with other aerial tools, thus creating complex and spectacular performances.

Eight impressive (unexpected) benefits of pole dance

Despite the prejudices that unfortunately sometimes affect pole dance, today this wonderful discipline is practiced by people of all ages and backgrounds, as a physical challenge, a form of artistic expression and a way to improve strength, flexibility and self-esteem, continuing to break barriers and challenge conventions, and showing that the strength of this incredible “art”, halfway between dance and artistic gymnastics, is precisely to inspire and transform its practitioners, making it a means for empowerment and celebration of uniqueness.

One of the most fascinating aspects of pole dancing is its accessibility. You don’t need to be an expert athlete or follow any particular training to enjoy the pole: lessons are structured to allow anyone to gradually approach the discipline, starting from basic moves to increasingly complex figures. With time and practice, body becomes stronger and more flexible, and self-confidence grows exponentially.

In addition to being a complete workout involving all muscle groups, pole dance promotes a deeper connection with one’s body, encouraging self-awareness and self-esteem. Each move performed by a pole dancer is an exercise in strength and technique, part of a narrative that allows emotions and stories to be told through non-verbal, yet impactful, communication.

Here are 8 impressive physical and mental benefits of regular pole dancing:

1. Muscle strength: pole dancing is a complete workout that involves all the muscles, improving strength, resistance and flexibility. The core is constantly activated to keep balance and stability, while arms and shoulders work intensely to support the body, strengthening biceps, triceps and deltoids. Legs and gluteus are stimulated through holds, splits and acrobatic movements as well, to tone quadriceps and hamstrings. Back, trapeziums and lumbar muscles, provide the necessary support to lift and keep body in suspension, improving posture and motor control. Thanks to practice, pole dance helps to simultaneously and harmoniously develop strength, coordination and body awareness, sculpting body without necessarily adding external overloads (but it may still be useful to combine pole dancing with weight training sessions);
2. Flexibility and coordination: pole dancing transforms the body, making it flexible and agile. The splits, shoulder openings and extensions help to increase flexibility and reduce the risk of injury, while the combination of strength and control allows to perform movements with ever greater fluidity and elegance. Pole dancing also helps improve balance and coordination. Performing complex figures on the pole requires perfect coordination of mind and body, contributing significantly to the development of spatial awareness, essential for precise and safe practicing of moves and figures;
3. Cardiovascular condition and body weight management: although pole dancing is not a pure resistance discipline like running, its training sessions, especially dynamic and choreographed ones which involve alternating between static strength movements and rapid transitions, lead to a significant increase in heart rate, improving resistance and lung capacity. In addition, the involvement of the whole body requires a greater supply of oxygen to muscles, promoting better circulation and gradually increasing aerobic capacity. Over time, this training improves heart and lungs efficiency, making the body more energetic and reactive even in everyday activities. Furthermore, the intensity and variety of movements contribute to increase metabolism, promoting weight loss: since body is forced to burn more calories on training and recover more quickly, the benefits are reflected in body composition too, with an increase in lean muscle mass and a reduction in fat. With consistent practice, pole dancing becomes a complete form of training that supports the improvement of general physical fitness, in terms of endurance and strength, weight management and muscle toning;
4. Improved posture: pole dancing involves constant work on core, the central part of body that includes abdominal muscles, paraspinal muscles, quadratus lumborum, pelvic floor muscles and gluteus, essential muscle groups to maintain good posture, main stabilizers of the bust. The good news is that the positive effects of a stronger core are not limited to just training, but make it easier to keep an upright posture in daily activities, such as walking or sitting. Greater postural muscles strength reduces the risk of adopting incorrect positions and improves the perception of one’s body;
5. Self-esteem and self-confidence: for many, pole dance is an act of empowerment that helps overcome limits, gain greater awareness of their abilities and feel stronger, more in control of their life. Every progress, like learning a new move or holding a difficult position, contributes to a feeling of accomplishment and personal growth that inevitably spills over into individual mindset too;
6. Reduction of stress levels and improvement of mood: in a pole dance workout, the focus on movements and technique helps free mind from daily thoughts and worries, creating a state of total concentration promoting mental well-being. This issue, also known as “flow”, allows to fully immerse in the physical activity, resulting in a reduction of anxiety, stress and tension. Furthermore, pole dance practice stimulates the production of endorphins, natural painkillers that improve mood, with a feeling of euphoria and satisfaction. Thus, mind becomes increasingly clear and resilient, ready to face the challenges of everyday life with greater energy and serenity;
7. Creativity and personal expression: pole dance is much more than a mere workout. It is a form of art where every movement, every figure and every transition can be personalized, making room to creativity and personal expression. The combination of dance, acrobatics and musicality stimulates imagination, offering an authentic way to communicate sensations, emotions and moods and tell unique stories through body. In other words, a precious chance to explore and refine one’s expressive language, transforming movement into an emotionally engaging experience, which allows to create a deeper and more intentional connection with oneself;
8. Socialization and community: pole dance is also an opportunity to enter a welcoming and supportive community. Many studios offer inclusive environments, where people support and encourage each other, creating authentic bonds. Sharing learning paths and celebrating one’s successes together strengthens the sense of belonging to a common field and stimulates team spirit, making the whole experience even more rewarding. This mutual support facilitates individual progress and promotes an atmosphere of friendship and cooperation, making training sessions opportunities to grow together and dismantle prejudices that still affect (but certainly not as in past) this amazing sport halfway between dance, artistic gymnastics and free movement.

Learning the art of pole dance (and more) at the Dance Academy by Forte Village Resort

Today, experiencing the incredible benefits of pole dance for body, mind and spirit is easier, thanks to an ever-growing offer of specialized studios and dance schools with a wide choice of pole dancing classes, including exotic pole and aerial pole lessons, suitable for different starting levels, ages and physical abilities. Among the most prestigious academies the Dance Academy of Forte Village stands out, a wonderful five-star resort located in the wonderful town of Santa Margherita di Pula, near some of the most beautiful beaches in Sardinia, less than forty-five minutes by car from its capital, Cagliari.

A Resort that makes its numerous excellent sports academies for everybody, dedicated to teaching a wide range of disciplines, like swimming, basketball, fencing, and indeed dance in all its various forms, including pole dancing, one of its greatest strengths. A sports offer that, combined with the best facilities hosted within the resort, including 13 professional tennis courts, has earned – for the twelfth and sixth time in a row respectively – the titles of “World’s Leading Sports Academy 2024” (best sports academies in the world) and “World’s Leading Sport Resort 2024” (excellence in sports resorts) at the World Travel Awards 2024 in Funchal.

In addition to aerial and pole dance classes, beginners and more experienced dancers will have the opportunity to learn and hone their skills in a wide choice of styles, such as classical ballet, modern dance, Latin American dance, Zumba, hip-hop and musical, with a focus on technique, strength and agility, and an environment that fosters personal growth and artistic expression, encouraging everyone to test their limits and develop a deeper connection with one’s body and with others’, regardless of their level or experience.

Dance Academy, located in the Sport Academy Center, is open from May 27, 2025 up to September 6, 2025, Monday to Friday, with group lessons 10:00AM to 11:00AM and 5:00PM to 6:00PM, divided into two age groups: one for children aged 6 to 12, and the second one including teenagers and adults, with private lessons on request.

For further information or for booking a lesson at one of the Forte Village Academies, please call to +390709218818 or send an email to holiday@fortevillage.com.

Do you want to discover the secrets of pole dance and spend a dream holiday in a true paradise? Book your stay at Forte Village Resort in Sardinia