So you thought pole dancing is only for night clubs? Think of the effortless slides people do on the pole without missing a single beat. The elegance. Precision. It looks almost unbelievable when they perform those tricks that defy gravity, right? What if I told you that you could be one of those people?
Pole dancing has moved away from the stigma of sleaze and shame attached to it. It’s no longer confined to a club in a dodgy part of town. On the contrary, the full-body workout you get from pole dancing is one of the best cardio and core workouts around that will have you toned & fit in no time. What's more, you'll have fun while getting into shape.
The health benefits of a rigorous pole workout include a stronger core. Due to the constant rotating and stretching on the pole, it will improve your overall flexibility. Greater flexibility affords quicker recovery from injuries and healthier joints & muscles.
The origin of pole dancing can be traced back to the 12th century in India. The Mallakhamb pole as it was known in India was used by men (yes men) to perform acrobatic and intricate dances. The pole design was slightly different than what we use today. It was wider and made of wood. The purpose then and perhaps still today was to test endurance & strength using a pole.
You don’t need a lot of gear to start pole dancing at home, so anyone can join in.
Benefits of Pole Dancing
Not only does pole dancing boost your self-confidence, but the health benefits of it are also impressive. You get a vigorous upper body workout and your entire body gets strengthened. During most pole dancing routines you’ll have to carry the weight of your entire body and that results in all your muscles being exercised.
Some of the top benefits are:
- It burns calories fast, making weight loss possible
- You gain strength in your entire body
- It reduces the risk of muscle injury and soreness due to increased flexibility you gained
- Reduces the risk of heart disease because it gives you a terrific cardio workout
- It improves your natural rhythm and coordination abilities
- It acts as a good stress reliever
- It fosters positive body confidence
Here are the best dance poles for home use you can buy:
We've mentioned the importance of buying a pole from a reputable company. It's imperative not to fall for cheap imitations as there are simply too many risks involved. You can slip and fall, or worse break your neck if the pole isn't made from quality materials such as chrome & stainless steel. Safety must remain your number one priority when considering different pole options.
Let’s look at some of the best dancing poles for home use currently available.
Yaheetech Professional Portable Spinning Dance Pole
Best Dancing Pole for Home Use
The Yaheetech pole is made for beginners to advanced pole dancers. It’s popular with fitness fanatics, athletes and dancers. It’s designed to build your muscles and test your physical endurance.
The adjustable spinning or static screw makes alternating between moves easy. The solid base and upper support are made from premium chrome.
The pole can be adjusted for elevated spaces with easy to use extensions. It can also be set up and dismantled effortlessly. Simply attach the suction top to your ceiling and assemble the rest of the parts. There are detailed installation instructions to ensure you install it successfully.
The only concern is the unsteadiness of the pole in spinning mode. The solution to this is to alternate between static and spinning modes intermittently.
MegaBrand Professional Fitness Dance Pole
Best Cheap Dancing Pole for Home Use
This is another top-quality pole made from the finest materials. The chrome-plated pole gives a stable and sturdy pole fitness experience. Similar to some of the other poles we listed this pole is portable and can be assembled & disassembled easily.
It can carry the maximum weight of 440lb making it a viable option for most body types. The extensions can be inserted for higher ceilings. You also get a stability lock that ensures maximum stability irrespective of what mode it’s in.
The MegaBrand dance pole comes with detailed instructions and a DVD for easy installation. Important to note is that the pole must be installed on a flat ceiling as it won’t work well on a skewed ceiling.
Pro Fit Professional Portable Spinning Dance Pole
Best Portable Dancing Pole
Next up we have the Pro Fit Professional Portable Spinning Dance Pole. While some of the other options on our list are perfect for newbies and amateurs—this one is not. This 45mm portable dance pole has been designed with professionals in mind as well as experienced dancers who are often on the go. Beginners and intermediates can take this pole for a spin, but they may be intimidated by its features.
Constructed from high-quality chrome and boasting innovative Pro-Joint technology, you can whip out all of those advanced dance moves free from worry of injury or accident. It comes with an easy-to-attach LED Dance light that offers two lighting modes: a stay-on mode for a fixed focus and a light show mode for engaging performances. It also comes with a sturdy carrying bag for your convenience.
This portable pole requires no ladders or tools to assemble or disassemble and can fit ceilings that are as tall as 7ft 6 inches to 9ft. You don’t even have to screw it into the ceiling! Within just a few minutes you’ll be all set up and ready to dance. Even without screws, it has an impressive 250lbs weight capacity. Finally, should you wish to set-up in rooms with ceilings that are 10ft high additional extensions are available to accommodate you.
LUPIT POLE Dance Pole for Home Classic Model
This dance pole is made from superior stainless steel, giving you a smooth spin every time.
Installation is easy and doesn’t require any drilling or bolting as the pole is fitted with a rubber surface & protected top disc. Lupit Pole guarantees a safe pole exercise experience because they use only quality materials.
Are you worried the pole won’t be able to carry your weight? No need to stress. Even though the pole might look flimsy at first glance it can manage above 220lb easily. Setup will take you approximately 30 minutes.
You can assemble and disassemble in minutes taking the pole wherever you go. The only drawback is the consistency of the pole. It's a bit slippery when it's brand new as most poles usually are. A few trips up and down the pole will quickly break it in the same way as walking out your new shoes does.
FDInspiration Portable Electroplated Chrome 45mm Professional Dance Pole
What’s so inspirational about this pole? It delivers where it matters most. Safety is top priority for all pole dancers and the manufacturers of FDInspiration pole have made it their central motivation too.
The dance pole is made from top graded electroplated chrome. It has a twofold pole support dome that evenly spreads the pressure from the top. For extra safety, it's fitted with a stability lock for better stabilization.
What’s included in the package?
- Pole that attaches to the bottom
- Pole that attaches to the ceiling
- A height adjuster and cover
- Two extensions (125mm and 250mm)
- A support dome
- One base
- An adapter for the pole (45mm)
- A tool set
Beginners Guide and Helpful Tips
Most poles have a 45mm diameter simply because that is the size that works well for most dancers as they can comfortably grip the pole without struggle.
There are other sizes available namely 38mm, 40mm, 42mm, 48mm and 50mm to accommodate different hand sizes & styles of dancing poles. For instance, those who use poles for fitness and sport will need something that provides ample grip space while this isn’t as important to those who practice pole artistic.
If you’re a competitive pole dancer or are considering taking your passion for pole dancing out of your home and onto the competitive circuit, you should opt for a 45mm pole. This is the industry standard that most competitions will be using.
Everything has its limit and dance poles are no exception. The maximum weight capacity of a dance pole ranges from 150lbs to 440lbs. We recommend going for the option that has the highest maximum weight capacity you can afford for two reasons.
Firstly, dance pole ratings don’t take into account angular momentum. You may weigh 149lbs when you step on the scale but what about the force exerted whilst performing inversions or leg locks?
Secondly, spare yourself from an awkward conversation. You may have to tell an eager friend who wants to have a go on your pole that they weigh more than the maximum weight capacity. Pole dancing is exciting and many of your friends will want to try your pole out for themselves. One day you may even start teaching said friends, so why not invest in a pole that can support a number of body types?
Materials and Finish
Can you imagine sliding down a wooden pole? You’d be pulling splinters out of your poor hand for forever! There is a reason why dance poles are always made from materials such as chrome, brass and stainless steel:
- Structural integrity and weight capacity
- Improves the grip that users will have on the pole
- Makes for safe, smooth, sliding and dancing
- Aesthetically pleasing
The finish is equally important as they are used to enhance the grip between pole and hand. Common finishes include brass, titanium-gold, chrome and stainless steel. Some poles are even finished with a powder-coating or silicone sleeve.
In places such as dance clubs, clear plastic poles filled with substances such as water and glitter are common. However, such poles aren’t recommended for home use as they have a tendency to bend and will result in a nasty friction burn should you slide down it with speed.
Settings: Static vs Spinning
Dance poles have two settings: static or spinning. Some models, such as the Yaheetech Professional Portable Spinning Dance Pole, offer both of these settings and can be adjusted according to your needs. But what are the differences between the two settings, and what situations call for them?
- Static poles:
Static poles are stationary poles that remain in one position while being used. This pole setting is ideal for beginners as well as for training purposes. This is because the pole does not spin, making it easier to practice tricks without losing your balance. Such poles are also used in competitions to display strength.
- Spinning poles:
As you may have guessed, spinning poles are poles that spin. Spinning poles provide dancers with the ability to make their moves look elegant, fluid and more impressive. These poles are frequently used by advanced pole dancers and professionals alike. Again, these poles are used in competitions and act as a distinguisher between amateurs & professionals.
Dance Pole Installation
Dance pole installation can be a touchy subject—especially to those who live in rented apartments because oftentimes the pole will leave holes in the ceiling and indentation in the flooring. Because of this, we recommend that you opt for a pole that is portable or only calls for semi-permanent installation. In any case, here’s a quick overview of the dance pole installation process.
Step 1: Ceiling Inspection
For ultimate support, you need to position your pole in a beam-supported area of the ceiling. This not only maximizes stability but also ensures that minimum ceiling damage will occur. It is recommended to use a stud finder to assist you with this task or hire a professional. You also need to make sure to measure your ceiling space. You can do this with a standard tape measurer.
Pro tip: An important question to ask is “what’s the required ceiling height?” because you may end up purchasing a pole that is too tall or short to use in the available space. Most dance poles will be able to fit ceiling heights of 7ft to 9ft but it’s always better to check the manufacturers website for confirmation. There are also extension poles available and we recommend purchasing a model that comes with at least one or two extensions—just in case!
Step 2: Location, Location, Location
Once you’ve found the perfect spot with ample ceiling support, you need to determine where you’d like to place your pole. Think of the kind of tricks and activities you’ll be using the pole for to help you determine how much space you need. At a minimum, you’ll need enough space to spin with your arms out, free from fear of hitting the wall. After finding the perfect spinning spot, mark it with a little sticker, pencil or strip of tape.
Step 3: Level it Out
If you don’t install your dance pole on a completely level surface, you’ll be spinning off-center which is not only annoying but can also impact your technique. In order to effectively ensure a surface is level use a spirit level.
Step 4: Pole Assembly
Once you’ve found the perfect location that is secure, level and spacious enough, begin assembling your poles. You’ll need a hex key for this part. You may need to add an extension pole to your assembled pole to accommodate your ceiling height (more on that soon!)
Step 5: It’s All About that Base
After assembling your pole, you’ll need to attach it to its plates. Start with the upper plate and then move on to adding your base plate. You’ll be doing this on the floor. You will be able to simply slide the pole into the base. Once your base plates are on, you can lift the pole off the floor and into a vertical upright position. Note that this is strictly a two-person job.
Step 6: Install the Pole
Remember that perfect location you worked so hard to find and marked? Now it’s time to head over there! Lift the pole and position it under the marked spot. One person will need to securely hold the base while the other raises it into position before tightening the poles. Tighten the poles until they are firm and secure—you can check this by pressing firmly against the pole. It should not move at all.
Step 7: Time to Test it Out
Now that your dance pole has been installed, you deserve a little fun as a reward for all your hard work. It’s time to try it out! Test out the pole by performing a few basic pole exercises. Be sure to test the pole out thoroughly—lift your whole body onto the pole and do a few spins & slides to make sure it has been properly installed. If the pole passes the test, it’s ready for you to dance your heart out.
The delightful part of pole dancing is that you don’t need many items to get started. If you’re joining a class you’ll only need appropriate workout clothes, a towel and loads of energy. If you’re thinking of starting pole dancing at home you’ll need the following.
- A dance pole from a reputable company
- Crash mat to protect you from injuries if you should fall
- Grip aid to prevent your hands from slipping
- Dance pole extensions to adjust the height if needed
Types of Pole Dancing
People practice different categories of pole dancing. Some people enjoy the erotic dancing element linked to it. Some people are purely into pole dancing for its fitness benefits. Others find that pole dancing has become a form of artistic expression that allows them a platform to express themselves.
These are the different types of pole dancing practiced:
- Artistic: This contemporary pole dancing involves some storytelling. It's choreographed with music and dance moves, expressing different characters & truths. It's a performance that is rich in artistry, focusing on movement and expression. Acrobatics still form part of the act but the emphasis is placed on storytelling.
- Sexy: Subtle erotic elements are allowed in this type of dancing. Dancers can wear sexy clothes and high heels if they prefer. There’s more focus on dancing than fitness, where the sensual is celebrated with finesse. It’s still not a strip show but a disciplined, stimulating performance that requires skill and endurance.
- Sport or Pole Fitness: This type focuses solely on fitness. The drills performed are mostly acrobatic and test your strength. It pushes your endurance levels and technical discipline. The routines are more challenging and require prime fitness. Dance moves are kept to a minimum in this routine.
There’s a misconception that you need substantial upper body strength to do pole dancing. Although you’ll rely a lot on your upper body muscles, anyone can do pole dancing irrespective of their fitness levels.
- Warming Up
It's very important to first warm up before getting on the dance pole. A moderate 10-minute warm-up will prepare your muscles and improve your blood circulation. This helps reduce the possibility of injuries.
- Duration of a Pole Workout
As a beginner, a typical workout will start with one dancing class per week that lasts about an hour. As you advance to more intermediate or advanced stages you’ll attend more classes. At an intermediate level, it can be twice a week and an advanced level three to four times a week.
It's advisable that you spend five to 10 minutes each day on the pole (if you have one installed at home) to refine your moves. This is applicable at any stage of pole dancing.
- Dangers of Pole Workouts
As with most activities you need some training before you get started. There are inherent risks associated with pole dancing if you don’t know what you’re doing. Beginners must take the necessary safety precautions to avoid injuries. Taking classes is very important if you’re starting out, as it will teach you to use the pole correctly.
Some of the other precautions to take:
- Jewelry: Steer clear of wearing jewelry such as watches, necklaces or rings. Rings can tarnish the dance pole and bruise your hands. Necklaces can choke you when you’re spinning.
- Spotters: Make sure you have a spotter close by when doing intricate moves. A spotter will support and aid you to safely perform the moves & avoid clumsy accidents.
- Crash Mats: It’s essential to have some cushioning to break your fall. Crash mats aren’t simply for beginners but for all pole dancers as a safety precaution.
Will Pole Dancing Become an Olympic Sport?
Looking back in history, pole dancing has always been considered a sport in India. The idea then of pole dancing, as we know it today, becoming an Olympic sport doesn’t seem too farfetched. We believe it has legitimacy to be included in the world of sports.
The International Pole Sports Federation has been lobbying for support since the 2000s. They have eventually been granted observer status in 2017 by the Global Association of International Sports Federations. This is a substantial victory for pole dancing and opens the pathway for it to be fully recognized & accepted as a sport. We look forward to the day where pole dancing will form part of the Olympic lineup.
We hope we’ve dispelled some of your fears and misconceptions around pole dancing. It’s a trendy activity that has gained huge momentum all around the world. The health benefits are commendable and getting into shape has never been more fun.
Why not take a spin on one of the dance poles we listed and try it out yourself? It’s guaranteed to boost your self-confidence. Select one today and let us know in the comments below how it has changed your life.