Pole Fitness

A fun, confidence boosting, full body workout. From complete beginner to advanced sessions.

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What Is Pole Fitness?

An extension of pole dancing that uses the pole to its maximum potential as a versatile piece of fitness equipment.

You’ll work your whole body, improve your muscle tone, flexibility, coordination, posture, upper body and core strength!

What Are The Benefits Of Pole Fitness?

Shoulders & Chest

Any pole move in which you use your arms to press your body weight away from the pole will be strengthening and toning the deltoid muscles in your shoulders, as well as the pectorals in your chest. Pulling yourself up the pole, in a controlled manner is comparable to a chin up. Chin ups work your deltoids, trapezius, upper arms and your rhomboids, among other muscles.

Biceps & Triceps

Your biceps contract when you pull yourself up the pole, so they will be getting a good workout for the entire session. Triceps are normally engaged during downward pushing motions. Because many pole moves require a simultaneous push/pull action with each arm, you will usually be targeting the bicep of one arm and the triceps of the other.

Abdominals & Core

Practically every pole move will use your abs and core as you lift your body and extend it gracefully into various positions. In particular, your transverse abdominis, the very top section of your stomach (stomach rectus abdominals), plays a major role in tipping your body upside down in a controlled manner.

Back

Many moves require you to lift the weight of your torso and head up using mostly (or sometimes only!) your back muscles. Your rhomboids, latissimus and deltoids are not only responsible for lifting you into position when you climb or invert, but also for stabilising you. This is especially true when you are upside down with one or more limbs extended away from the pole.

Hips

Lifting your legs in a controlled manner is not ALL up to your core. Any leg raising moves, such as the boomerang or shoulder mount will rely on your transverse abs, hip flexors (or psoas) and quads, among other muscles. Hip flexor strength is important for impressive kicks and controlled inverts.

Legs and Butt

During floor work, you will be working out your glutes and thighs intensely, especially when doing lots of squats, body rolls and transitions requiring bent knees.

Beginner Pole Fitness Courses

Our 4 Week Beginner Pole Courses teach you all the foundation pole moves you need to get started with pole fitness. From simple sits on the pole, spins, climbing plus strength and technique for going upside down on the pole.