Tag: Pole Dance

Pole Dancing for Men: Breaking Stereotypes and Reaping the Benefits

Posted on by Joey

Pole dancing is not limited by gender—pole dancing for men is gaining momentum as a full-body workout that challenges strength, endurance, flexibility, and creativity. More men are discovering the incredible physical and mental benefits of pole dancing. In this blog, we’ll explore why men should consider pole dancing a fitness option and how it can positively impact their overall well-being.

 

Why Should Men Consider Pole Dancing?

 

  1. A Full-Body Workout

 

Pole dancing requires strength, endurance, and flexibility—all components of a great workout. Men naturally have higher muscle mass and strength, which makes pole dancing a perfect match for their physical abilities. Unlike traditional gym workouts focusing on specific muscle groups, pole dancing challenges the entire body, including the core, upper body, and lower body. From climbs and spins to inverts and tricks, pole dancing provides a complete fitness routine that targets multiple muscle groups in every session.

 

  1. Improves Flexibility and Agility

 

While men are often concerned with building strength, flexibility is just as important, particularly for injury prevention. Pole dancing forces you to stretch, bend, and balance, helping to increase flexibility over time. This improved flexibility can translate into better performance in other sports and physical activities. Plus, pole dancing improves agility, coordination, and balance—important skills for any fitness routine.

 

  1. Mental Benefits and Confidence Boost

 

Aside from the physical advantages, pole dancing for men provides significant mental benefits. The intricate movements and focus required help improve concentration and discipline. Men who take up pole dancing report feeling more confident, as mastering pole tricks builds self-esteem and pushes personal boundaries. The creative and artistic side of pole dancing encourages men to express themselves and challenge societal stereotypes.

 

Male pole dancer on chrome pole dance stage in a home setting
Robin Demeyere – @rdemeyere (https://www.instagram.com/rdemeyere/)

 

Breaking the Stereotypes Around Pole Dancing for Men

 

Pole dancing has long been misunderstood as an activity primarily for women, but this misconception is being shattered. Men have always been involved in pole sports—take a look at pole champions like Dmitry Politov and Evgeny Greshilov, who have excelled in the sport and shown that pole dancing is not just for women. These athletes use pole dancing to demonstrate raw strength, control, and athleticism.

 

Pole dancing for men is about more than fitness—it’s about embracing a unique art form that allows creativity and expression while building physical strength. As more men enter the pole world, diversity and acceptance grow.

Male pole dancer on chrome pole on a plain white background
Jakub Kolasa – @the_pole_wizard (https://www.instagram.com/the_pole_wizard/)

How to Get Started with Pole Dancing for Men

 

  1. Find a Studio or Instructor

 

Many studios now offer pole dancing classes specifically designed for men or mixed-gender classes. Search for a local studio that embraces inclusive fitness and caters to men. Professional instructors will guide you through beginner techniques and help you build strength and confidence as you advance.

 

Check out X-POLE’s Studio Mapper here to search for your nearest studio.

 

  1. Invest in the Right Gear

 

While you don’t need a lot of equipment to get started, wearing the right gear is essential. Men’s pole dancing attire typically includes comfortable athletic shorts and a form-fitting top for a full range of motion and proper grip on the pole. You may also want to invest in pole grip products to prevent slipping as you build your skills.

 

  1. Be Consistent and Have Fun

 

Like any fitness routine, consistency is critical to improving in pole dancing. It can be challenging at first, but you’ll see rapid progress with dedication and regular practice. Remember to have fun with the process—pole dancing is not just about the workout but about discovering a new way to move and express yourself.

 

Male pole dancer on brass pole in a pole dance studio
Robin Demeyere – @rdemeyere (https://www.instagram.com/rdemeyere/)

 

Benefits of Pole Dancing for Men

 

– Builds strength and endurance through complex pole movements.

– Improves flexibility, agility, and coordination, improving overall physical fitness.

– Boosts mental well-being, confidence, and self-expression.

– Helps break gender stereotypes, opening doors to a unique and exciting fitness journey.

– Provides an inclusive environment where men can thrive and challenge themselves.

Dionysios Christofi – @hippy.dippy.dion (https://www.instagram.com/hippy.dippy.dion/)

Pole Dancing for Men: FAQs

 

Is pole dancing only for women?

 

Not at all! Pole dancing is a gender-neutral activity that both men and women can enjoy. It offers men significant physical and mental benefits, particularly in building strength, flexibility, and endurance.

 

Do I need to be strong to start pole dancing?

 

You don’t need to be super strong to start, but you will definitely build strength over time. As a beginner, you’ll focus on foundational moves and gradually progress to more challenging techniques as your strength and endurance improve.

 

How long does it take to see progress?

 

Like any fitness activity, progress depends on your consistency and effort. Most men begin to notice significant improvements in strength, coordination, and flexibility within a few weeks of regular practice.

 

Pole dancing for men is a powerful fitness option that combines strength, flexibility, and creativity into one challenging workout. It’s time to leave old stereotypes behind and embrace the world of pole fitness. Whether you’re looking to boost your physical fitness, improve your mental health, or find a fun and unique way to express yourself, pole dancing can offer an incredible transformation journey.

 

So, what are you waiting for? Pole dancing for men is here to stay—and it’s more than just a workout. It’s a lifestyle choice that empowers you to explore your strengths and unlock your potential.

Five ways to avoid pole dance burnout

Posted on by Joey

Pole dancing is a fantastic exercise and creative outlet, providing numerous physical and mental benefits. However, like any exercise or endeavour, it is possible to experience burnout if you don’t take care of your body and mind.

Here are five ways to avoid pole dance burnout and keep your practice fresh and enjoyable.

Take Rest Days

Rest is crucial for any type of physical activity, including pole dancing. Overworking your body can lead to fatigue, injuries, and burnout—schedule rest days into your pole dance practice to give your body and mind a chance to recover. You can use this time to focus on stretching, foam rolling, or any other form of self-care that helps you feel refreshed and rejuvenated.

Vary Your Routine

Repeating the same pole dance routine can quickly become monotonous and lead to burnout. To keep things interesting, try switching up your repertoire by adding new moves you’ve learned in class or choreographing to a different musical genre from your usual selection. You can also experiment with different styles of pole dance to keep your practice fresh and get new inspiration.

Set Realistic Goals

Setting goals is a great way to stay motivated and focused. Still, it’s essential to make sure they are realistic and achievable. Suppose you set goals that are too challenging or unrealistic. In that case, you may become discouraged and lose interest in pole dancing altogether. Start with small goals and work your way up as you improve.

Find a Supportive Community

Joining a pole dance community can be a great way to stay motivated and avoid burnout. You can find a community through social media groups, local pole dance studios, or online forums. Surrounding yourself with like-minded individuals who share your passion for pole dancing can help keep you inspired and motivated.

Take Time for Self-Care

Pole dancing can be a demanding and physically challenging activity, so taking time for self-care is essential. This can include anything from taking a relaxing bath to getting a massage. Whatever helps you feel refreshed and rejuvenated, prioritize self-care as part of your pole dance routine.

Pole dance burnout can be avoided by caring for your body and mind, varying your routine, setting realistic goals, finding a supportive community, and prioritizing self-care. These tips can keep your pole dance practice fresh and enjoyable for years.

Other benefits of Pole Dancing you may not know

Posted on by Joey

Pole dancing is not only a great way to tone your muscles, but it also has many other benefits that you might not have thought of. This article will explore the benefits of pole dancing and why you should consider purchasing a pole dance pole for your home.

Full-Body Workout

One of the most significant benefits of pole dancing is that it is a full-body workout. Pole dancing requires using almost all your muscles, including your arms, shoulders, back, core, and legs. It is a great way to tone your body and build lean muscle. Unlike traditional gym workouts that can get boring and repetitive after a while, pole dancing is a creative way to increase your heart rate and burn calories.

Improved Flexibility

Pole dancing also helps to improve your flexibility. Many pole dancing moves require stretching your body and holding positions that you might not typically do daily. Over time, this can help to increase your flexibility and range of motion. Improved flexibility can also help to reduce the risk of injury, especially if you participate in other physical activities.

Get fit while having fun

One of the most appealing aspects of pole dancing is that it doesn’t feel like exercise. Pole dancing is a dynamic and engaging, challenging and entertaining activity. Pole dancing requires strength, flexibility, and endurance, so you can get a full-body workout without realizing it. As you progress in your pole dancing journey, you will see improvements in your overall fitness and strength without feeling like you are forcing yourself to work out.

Boost your confidence

Another great benefit of pole dancing is that it can help boost your confidence and self-esteem. Pole dancing requires vulnerability and trust in yourself, which can be empowering and liberating. As you learn new moves and progress in your pole dancing abilities, you will feel a sense of accomplishment and pride that can translate into other areas of your life.

Stress relief

Exercise is a natural stress reliever, and pole dancing is no exception. It can help to reduce stress levels, boost your mood, and improve overall mental health. Pole dancing allows you to focus on the present moment, which can help to calm the mind and reduce anxiety.

Community

Pole dancing classes provide a supportive and encouraging community of like-minded individuals. You’ll find that the community is very welcoming and supportive, which can help to make your pole dancing experience even more enjoyable. It’s a great way to meet new people and make friends while achieving your fitness goals.

To sum it all up, pole dancing is an excellent way to stay fit, healthy, and empowered. It offers a full-body workout, improves flexibility, boosts confidence, promotes cardiovascular health, relieves stress, and provides a supportive community. Whether you’re looking for a new workout routine or want to try something new, pole dancing is a great activity to consider.

Is Pole Dancing a good workout?

Posted on by Joey

Is Pole Dancing a good workout? 

Short answer; yes. Long answer; yes, and here’s why!

Pole dance emphasises a whole body workout, builds serious upper body and core strength, coordination and flexibility, and combines cardio, bodyweight training and dance. 

Want to know which muscles you’ll work and with which pole dance moves? Read on…

Shoulders & Upper Back

The Shoulders and Back work hand in hand and comprise the most important muscles used in Pole & Aerial.

Movement example: Pole or Aerial Invert (Going Upside Down) 

Muscle(s) Used: Deltoids, Trapezius, Latissimus Dorsi, Rhomboids, Rotator Cuff Group. 

Arms & Hand

Your forearms, wrists and hands are the most used body parts as this is what you’re holding on with. The bicep and triceps work together to lift, pull and push your body into each position needed. So, your arms will be getting a good workout for the entire session.

Movement example: Corkscrew

Muscle(s) Used: Bicep, Tricep, Brachioradialis.

Core

Having a strong core is key to lifting into moves with control. It is good practice to work on your core strength by cross-training and conditioning.

Movement Example: Pull Up Crunch 

Muscle(s) Used: Transverse Abdominals, Rectus Abdominals, Internal & External Oblique, Serratus Anterior

Lower Back

Working with the upper back and core, the lower back muscles play a huge part in your entire body’s functions, attaching to the hips and abdominals. They help hold up the spine and gluteal muscles.

Having strong and healthy back muscles allows you to have better control in and out of moves, perform backbends, and have good posture.

Movement Example: Bridge

Muscle(s) Used: Erector spinae, Latissimus Dorsi, Obliques.

Lower Body (Hips and Bottom) 

Your hips and bottom comprise many muscles that will help you in pole and aerial. For any split, fan kick or leg extension, you need your gluteal muscles, hip flexors and surrounding muscles. It is essential to work all equally to avoid injury and overdevelopment.

Movement Example: Fan Kick

Muscle(s) Used: Hip Flexor (Psoas major and minor, Iliacus), Glutes, Hamstring.

Legs 

Your legs play a big part in your posture and lines; by engaging your quads and calves, your legs will straighten, allowing your foot to point and flex when needed. It is vital to stretch your leg muscles to build flexibility. 

Movement Example: Splits

Muscle(s) Used: Quadriceps, Calves, Hamstring

How Do I Buy A Pole For Pole Dancing?

Posted on by Joey

How Do I Buy A Pole For Pole Dancing?

Buying a pole is easy and fun with X-POLE! But, which pole is right for you? There are many options available, designed to suit all budgets and skill levels, so let’s get right into how to buy a pole for pole dancing.

The key things to consider are; Pole type (Static only, static and spinning, pressure mounted or freestanding), and the pole diameter and finish.

Static, spinning, or both?

Did you know that pole dancing poles can spin? That’s how some of the fantastic stuff you see online is done, with a spinning pole!

When starting out on their pole journey, most people start with a static only pole, such as the X-POLE SPORT pole. This gives you the chance to get used to being on the pole, using muscles you never thought you had to lift, hold and move around the pole.

As you progress and your skills improve, you might want to start adding spinning pole to your repertoire. This is where the X-POLE XPERT, XPERT Pro and X-STAGE Lite come into play.

The XPERT and XPERT Pro are removable home poles designed to be put up between the floor and ceiling of your chosen dance space; no drilling, screwing or permanent fixings into the floor or ceiling are required.

The X-POLE XPERT is the most popular pole dance pole globally, used by amateurs, enthusiasts and professionals all over the globe. Static and spinning modes come as standard with this one, with just a few turns of the hex screws located at the bottom of the pole. There are also a ton of variations available in different finishes and diameters, but we’ll get onto that in a bit.

Next up is the X-POLE XPERT Pro. This is the creme de la creme of home pole dance poles. The same functionality as our XPERT poles, but with our X-LOCK system added in, no need to adjust hex screws; just lift and twist the X-LOCK system and your pole goes from static to spinning. A lift and twist back, and your pole is in static mode again.

Lastly, we have the X-POLE X-STAGE Lite, the go-anywhere, freestanding podium pole. The X-STAGE is an excellent choice for someone looking to take their pole experience with them. Like the XPERT and XPERT Pro, the X-STAGE has spinning and static built-in but does not need to be mounted between the floor and ceiling of your chosen dance space. The X-STAGE is supplied with carrying cases to make transporting your stage easy and available in various diameters and finishes.

What diameter pole should I get?

While there are quite a few different diameters available on the market from other providers, we have stuck to two; 40mm and 45mm. But what’s the difference?

40mm diameter poles are great for beginners with less developed grip strength, kids and the more petite polers out there.

45mm diameter poles are the industry standard. They can be found in nearly all studios and at most competitions and exhibition events.

There’s a debate on whether you should start out with 45mm and “tough it out” rather than go a bit easier with a 40mm, but in the end, it’s all down to personal preference and what works for you!

Which pole finish is best? 

We have a wide range of finishes available for all our pole dance poles, including Chrome, Stainless Steel, Brass, Titanium Gold, Powder Coat and Silicone.

Here’s some essential info on each finish:

Chrome – The industry standard finish and a good all-rounder for all levels of skill/experience. High-grade steel poles are coated in Chrome and polished to a high finish.

Stainless Steel – A great alternative to Chrome or Brass and very hard-wearing. Also suitable for polers with nickel allergies and ideal for commercial environments (studios and gyms) with a lot of polers! Stainless Steel poles are polished to a mirror finish.

Brass is great in hotter climates as the grip factor increases with the ambient temperature and is the perfect choice for nickel allergy polers.

Titanium Gold – Chrome poles are taken and electronically coated with the finish for an enhanced grip.

Powder Coat (Black, Pink & White) – Useful for people who struggle to grip standard metal poles. Very high grip factor! Steel poles are powder coated and baked to seal the finish. Available in black, white and hot pink!

Silicone (Black & Pink) – The ultimate easy-grip pole! Steel poles have a silicone sleeve attached to the surface of the pole. Minimal skin to pole contact is needed. Available in 45mm pole diameter only.

Personally, my fav pole is the XPERT Pro 40mm Stainless Steel.

If you need help choosing your pole, give our sales team a call, and they’ll happily talk you through the options available to you.

Vertical Leisure Ltd. (X-POLE) Christmas Shipping and Stock

Posted on by Joey

As we get closer to the peak of the festive season, demand for products is increasing day by day. Logistic and courier networks are being stretched to the point of failure. Industry experts predict up to 592 million parcels will be sent in the UK in the weeks before Christmas.

UK ports are in a state of crisis trying to deal with significantly increased demand for space and empty containers to insert back into the shipping process. As a result, supply lines are being drastically affected.

Major global corporations, such as Honda are also feeling the squeeze, with supply chains being practically frozen, leading to a shutdown in production at their UK base of operations in Swindon.

We advise our customers that while we and our logistics partners are working hard to ensure prompt delivery, there are likely to be significant delays. We regretfully announce that as of today (Friday 11th December), we cannot guarantee any new orders or existing backorders placed will be delivered in time for Christmas. Of course, we will continue to accept and process orders as normal and dispatch orders as soon as stock becomes available.

The X-POLE UK and Europe office will be closed for Christmas from Wednesday, December 23rd and reopen on Monday 4th January 2021. Any orders placed during this time will be processed on our return to the office.

 

Big News: X-POLE Stock Drops Incoming!

Posted on by Joey

Big news and something to smile about in these trying times; we will be receiving stock drops throughout May and June and we will resume shipping in the United Kingdom and Europe (with the exception of France) by the 12th May.

All our most popular lines, including (but not limited to) SPORT, XPERT, XPERT Pro, X-STAGE and A-FRAME’s will be restocked and ready to ship by the end of May.

We will be fulfilling existing paid pre-orders on a first come, first served basis and then start processing new orders.

Now is the time to order your favourite X-POLE items to avoid disappointment, beat the lockdown blues and stay on top of your game or just have a hell of a lot of fun with your new purchase! Don’t forget to tag us on Facebook, Instagram and Twitter if you’re posting about your new item, we love to feature our brilliant customers in our feeds!

With lockdown procedures varying from country to country, we and our courier partners will try our best to deliver items, but we appreciate your patience and understanding during these unprecedented times.

Once an item has been dispatched, you will receive a notification from UPS, which can sometimes end up in your junk mail folder, so please keep an eye out, as the email will have your tracking number, which allows you to follow the progress of your order once it has left our warehouse.

There is a limited amount of technical support available from [email protected]; why not check out our FAQ’s, technical support page or YouTube channel for manuals, trouble shooting and instructional videos in the meantime.

Enquiries regarding orders can be directed to [email protected], our friendly and knowledgeable team will endeavour to respond within 48-72 hours.

Stay safe, stay home and stay well!

The X-POLE Team

The (Not So) Secret Diary Of A Pole and Aerial Hoop Beginner – Week Eleven

Posted on by Joey

I am nearly three months into my Pole and Aerial journey. So far, it’s been an amazing and incredibly rewarding experience. My health, physical and mental, has improved dramatically. I am eating much more healthily and sleeping better too. I feel energised and better able to focus at work, so the benefits of this little experiment far outweigh any fears I may have had before it started.

Week Eleven – Pole

After the usual warm up with Hannah, we started out with a spin sequence as a recap of what we have done in previous sessions.

This included Step Around, Back Step and Cradle Spin. I’m really starting to feel comfortable with these now, along with the other spins we have learnt to date.

I also managed to do a climb to the top of the tallest pole in the studio! It was hard going, but I was determined to get to the top of the pole this week and lo and behold, I did! I was so pleased with myself, now I just need to work on the form and make it look good.

A lot of people have spoken to me about the dreaded Shoulder Mount since I started this journey. Well, this was the week for our introduction to it.

I positioned myself on the pole as Hannah had shown us and held my breath waiting for the pain to hit, but it never came!?! We were practicing Shoulder Mount Arch specifically, which is a little kinder on the shoulder as far as I understand it, but this seemed a lot easier and less painful that I could have imagined. Hannah was very surprised at my progress out of the gate with this one, which made me feel very proud of myself.

We finished of the session by revisiting our Inside Leg Hang. Inverting on to the pole and then positioning my legs was fine, it was when I put some actual weight on my hold that the pain arrived; it felt like a branding iron was being applied to my inner thigh and I’m not too shy to admit, I shouted an expletive I don’t care to repeat (it involved implying that the pole has intercourse with its mother, make of that what you will).

Honestly, my thighs were still burning a whole day later! Here’s a short video of me half-way achieving it:

Another great session this week, which has boosted my confidence on the pole another level.

Week Eleven – Aerial Hoop

The usual warm up resumed with Ellie resumed this week, sans the abs challenge from the last couple of weeks (my core was grateful!).

Front Balance was the first order of business this week. We practiced two different entries into this, a Backwards Invert and a Side Transition.

For me, the Backwards Invert went really well and I was pleased that I managed to get it in just one or two tires. The Side Transition was another story. Each time I tried to do this, I seemed to roll over my hand (painfully), maybe I wasn’t paying attention to Ellie when she was demonstrating this particular thing, but I’ll have to wait until week twelve before I can try again, as I’m on vacation from this Tuesday, so will miss out on my usual class this Wednesday.

We also tried Hip Holds. These proved to be a bit painful for me when transitioning into them, due to being a guy. Something else to work on in the next session too.

In preparation for Upside Down Man In The Moon, we revisited the standard Man In The Moon first. Ellie made the transition from standard to upside down look very simple, but when it came time for me to try, the hand positioning and movement proved a little difficult to grasp and unfortunately, I didn’t get a chance to nail this move.

Finally, just for fun, we revisited some of our favourite moves we have learnt to date and I chose to have another go at Pencil Hold on the bottom bar of the hoop. It didn’t feel as smooth as the previous times I had done it, but it was something.

<<< Previous Post – The (Not So) Secret Diary Of A Pole And Aerial Hoop Beginner – Week Ten<<<

The (Not So) Secret Diary Of A Pole and Aerial Hoop Beginner – Week Ten

Posted on by Joey

Week Ten – Pole

I’m in double digits for weeks attended, I can’t believe how far I have come on this journey already and how rewarding it has been!

I’d also like to preface this post by saying this was without a doubt one of my best sessions so far, really felt like I achieved something and made progress, but more on that in a bit.

Hannah walked us through our usual warm up, before we moved on to climbs.

If you’ve read any of this blog series before, you’ll know I’ve never made it past two climbs on the pole and certainly not to the top of the pole. Well, this was my week (admittedly it was on one of the shorter poles in the studio), but I got to the top and hung out for a while quite comfortably, even giving the truss a tap for good measure (I know this is a no-no in most situations, but I couldn’t resist).

The next item on the agenda was Martini Sit. This looks deceptively easy (especially with Hannah pulling it off so nonchalantly), but I was in a for a rude awakening when it came to try it myself. The amount of butt/leg needed to really hang off the pole is the key here (not to self; buy shorter shorts!).

We then tried out a Step Around in to Back Hook. This didn’t prove too troublesome and I like to think my feet are nicely pointed while doing it (Hannah, any thoughts?).

I really nailed the next move; Inverted Crucifix! I got a good distance off the floor in my inversion and the hold on the pole was super solid, I was not moving anywhere unless I wanted to, which felt amazing. Coming down and the standing the ‘right way up’ again afterwards messed with my sense of balance a bit, but I reckon I’ll get used to it.

Finally, before we moved on to some stretching to end the class, I had another go at Butterfly. After the success of my Inverted Crucifix, this came a lot more naturally, still a little shaky, but I pulled it off none the less.

Week Ten – Aerial Hoop

Ellie started us out on our usual warm up and we moved to our usual conditioning.

We then started Single Leg Hang conditioning, which proved a bit painful after all the Martini Sits from pole previously, so I wasn’t able to hold it as long as I normally can or make any “pretty shapes.”

After this, Ellie talked us through a Side Seat Transition. I had visions of losing my grip and falling on to a most undesirable area on the bottom of the hoop, but thankfully my grip was great this week, so nothing to worry about.

Once we had this down, we moved onto a little combo consisting of Splits Away, the Side Seat Transition, into an Invert before finishing on a Front Balance. This was my first time really trying the Front Balance, so I was a little intimidated (flashbacks of the pain from Back Balance sprang to the front of my mind), but it turned out fine in the end.

After that, we worked on our under-bar shapes; Pencil, Split, Stag and Mexican.

Finally a little Gazelle practice to round out the session before some stretching and that was my hour up.

I realise I’ve been a bit lax with photos and videos lately, for anybody that’s missing them, I promise to remember to get more going forwards.

<<< Previous Post – The (Not So) Secret Diary Of A Pole And Aerial Hoop Beginner – Week Nine<<<

>>>Next Post – The (Not So) Secret Diary Of A Pole And Aerial Hoop Beginner – Week Eleven>>>