Pole Rage® Programmes

Getting better at pole dancing comes down to consistent training and knowing what you actually need to work on. It’s not just about going to more pole classes or repeatedly attempting harder moves.

Build your foundations with strength, mobility and flexibility, add pole conditioning to develop the movements and muscle engagement you need on the pole, and spend time understanding your technique.

I always recommend having a specific pole goal rather than trying to improve everything at once. Pick the move you want to achieve, work out what strength, mobility, conditioning and prerequisite skills it requires, and structure your training around those areas.

The stronger your foundations, the more you have to build on.

Getting stronger for pole dancing doesn’t just mean training your arms. Pole uses your back, shoulders, core, grip, hip flexors, glutes and legs, and different pole moves will require different muscles to work harder.

This is why I’m a big believer in strength training off the pole as well as conditioning on the pole.

Start with the pole moves you’re working towards and look at what muscles they use. Then choose your strength exercises around those areas. The stronger your foundations are off the pole, the more strength and control you have to use when you get back on it.

Getting a pole move isn’t just about repeatedly attempting it. You need to understand which muscle groups the move uses, the technique involved and the pole conditioning it requires.

The idea is to start with a solid foundation of strength, mobility and flexibility, then add the pole conditioning exercises that build towards the move and understand any prerequisite moves or skills you need. Then you’re ready to start putting everything together and attempting the move itself.

Think of it like building blocks, each layer prepares you for the next.

Some people might get a move straight away, but that doesn’t always mean they can perform it consistently or with control. Building the foundations first can help you develop a stronger, more repeatable move and reduce your risk of injury.

If you’re struggling with your Chopper Invert, first work out which part of the invert you’re actually struggling with.

Can you lift your knees? Can you tilt your body back with control? Can you open the legs into your straddle without losing the position?

I like to break the Chopper down into four stages: Lift, Tuck, Tilt and Straddle.

Rather than repeatedly trying to throw yourself upside down, work on the strength and pole conditioning needed for each stage separately. Once those building blocks start getting stronger, you can bring them together into your full Chopper Invert.

→ Explore the Pole Rage 4-Week Chopper Programme

If you’re struggling with your Ballerina, don’t automatically assume you’re just not flexible enough.

Ballerina needs a combination of shoulder mobility, thoracic rotation, hip mobility, strength and technique. You also need to understand how to create space around the pole, position your hips and use your push and pull arms.

I like to work on those areas separately first, then add specific Ballerina pole conditioning and entries before bringing everything together into the full move.

→ Explore the Pole Rage 6-Week Ballerina Programme

There isn’t one magic number because it depends on your level, your pole goals and what other training you’re doing.

I generally recommend 2–3 focused training sessions a week, but that doesn’t mean every session needs to be a full pole session. You could combine off-the-pole strength training, pole conditioning, mobility or flexibility depending on what you’re working towards.

The biggest thing is consistency. You’ll get much more from training towards a specific goal consistently each week than doing loads in one week, getting exhausted and then not training again for two weeks.