What's New
Understanding Polewear Sizing: A Real-World Guide for Every Body
Written by Rachel Nanfra (Former fashion designer Adidas Australia) When it comes to pole and dancewear, the right fit isn’t just about aesthetics—it’s about performance, comfort, and confidence. Whether you’re inverting mid-routine, flowing through floorwork, or just starting your pole journey, wearing gear that moves with you (not against you) makes a world of…
The Best Beginner Pole Dance Shoes: Your Ultimate Guide by Shoe Me
by Jessica Brown When you’re stepping into the world of pole dance, one of the first things you’ll need to decide is whether — and when — to invest in a pair of pole shoes. And if you’ve already decided to make the leap, then you’ve probably noticed… the options can be overwhelming! As…
The Lowdown on Loyalty Annual Memberships
by Ally Cat In December 2023 we turned 5 years old, yay! After reaching this milestone, we reflected on all the members who have been with us for years – some even from the very beginning. We thought about how we could create a special experience for those who truly value what we offer,…
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The Ultimate Comp & Showcase Prep Post
by Andrea James Lui Over the years, we’ve had several members ask for comp and showcase prep advice, so I’ve compiled a list here of everything that’s ever been shared in the PoleSphere Members’ Lounge! CREATING THE SHOW * Start with a song and theme * Check the show criteria * List your…
Transitioning from Pole Dancer to Parent
For a lot of polers, pole dancing is more than just a hobby – it’s an identity. It can be tricky transitioning from a pole dancer who’s in the studio multiple times per week, working hard, feeling creative and engaged, socialising, maybe wearing flashy costumes and heels, to becoming a parent where the majority of…
Achieving your Pole Goals Using Long-Term and Short-Term Goal Setting
Pole dancing is a captivating and physically demanding art form that requires dedication, perseverance, and a well-structured training plan. Setting goals for your training is crucial for tracking progress and staying motivated. By combining both long-term and short-term goal setting strategies, as well as implementing tips to stay on track, you can design an effective…
My Head Is Spinning – The Ins & Outs Of Spin Sickness
In the early days of pole dancing, it was rare to find a spinning pole. Certain locations such as Sydney, Australia, were early pioneers of the apparatus, but if you travelled south of the border to Melbourne, classes on spin were hard to find. These days the situation is more commonly reversed – studios often…
5 Ways Flexibility Can Improve Your Pole Dancing
Pole dancing is for those of us who love progress. The ones who love the journey of setting goals, smashing them, reassessing and then setting the bar even higher. In the pole world, there is never a clear “end” or final goal. Rather, pole dancing is like a babushka doll, where there are always more…
Essential Intermediate Pole Tricks & Why You Should Revisit Them
When you take your first few beginner pole classes, it’s a bit like entering a magical secret universe. You’re in awe of the amazing pole tricks, spins and strength that your pole instructor demonstrates, and you instantly fall in love with the vibe, the atmosphere, and the sheer FUN of it all. Not to mention…
How to nail your shoulder mount!
Shoulder mounts are on almost every pole dancer’s goal list. And it’s no wonder – they look strong and impressive and are a fantastic way to enter and exit the pole or transition in pole dancing combos. Shoulder mounts are a unique beast in the world of pole. They require a movement that you probably…
Pole training when you CBF – 6 ways to get motivated
Practicing pole dancing can be like making a New Year’s resolution. You buy a new pole for home with “new fitness pole, new fit me” thoughts, deck out your home pole space so that it could rival any pole dancing studio, and light a candle to manifest an aerial straddle sometime in the near future….
5 Ways to Improve Your Straddle Invert
When you kickstart your pole dancing journey you learn so many cool new spins and poses on the pole. You learn how to climb the pole like an adventurer scaling Mt Everest, but rather than stake your achievement with a tattered flag, you reward yourself with a new pair of heels – of course. You…
Creating your PoleSphere: Must-haves for pole dancing at home
Remember when you were a little kid and you would spend the entire day rearranging and reorganising your room? Once this very important mission was accomplished, you’d announce it to the whole family and give them a walking tour of your new-and-improved space, complete with commentary and well- timed pauses for the oohs and ahhs…
Playlists have entered the building! Here’s how to use them.
You can now create your own private lists on PoleSphere! 😍 This very exciting feature has been highly requested by our members, and we’ve been working away at it behind the scenes for a long time to make all your dreams and wishes come true 💕 How to build your own lists: Click the “add…
Flexibility Training for Pregnant Pole Dancers
You’ve probably heard that you might become more flexible while pregnant, however this is only partially true, and can be a deceptive concept. Sure, you may suddenly be able to get into the splits easier than pre-pregnancy, but this isn’t necessarily a good thing if you don’t understand the underlying mechanism of your newfound flexibility…
Is Pole Dancing Safe in Pregnancy?
If you have recently found out you’re pregnant or are planning on becoming pregnant, you may be asking yourself or your healthcare provider if it is safe to pole while pregnant, and the answer is YES, it generally is! There are loads of studies that highlight the benefits of staying active during pregnancy and most…
Lockdown, motivation and staying strong for pole
After 18 months of being in and out of lockdowns due to the global pandemic, you would think that we’d have worked out how to motivate ourselves for exercise and to pace ourselves on the 12-pack of doughnuts and all the other goodies that Ubereats delivers to our doors…but NOPE, it turns out that’s not…
Choosing a Home Pole – A Comprehensive Guide
Choosing a pole to put up in your house can be a daunting task, and it’s one that every home poler wants to get right. There’s a lot to consider, including the height and nature of your ceiling, the finish of the pole, whether you want a stage pole or a mounted pole, and more,…
The Ultimate Grip Guide for Pole Dancers
If you’ve been a pole dancer for more than five minutes, you’ll be aware that grip is something of great importance to polers, and a much-discussed topic in our community. There are so many types of grip aids available to assist with different grip problems that choosing the right ones for you can get confusing!…
5 Tips to Conquer Your Nemesis Move
We all have that move (or multiple) that we just can’t seem to get even though it is well within your body’s capabilities. It may be because it hurts like a bitch whenever you attempt it, your body just doesn’t seem to go that way or maybe it’s just fucking terrifying. Whatever the reason, you…
Polerella: Finding the Perfect Fit and Style of Pole Shoes
A commonly asked question in the PoleSphere Advice Hotline is “What pole shoes should I buy?”. Well, I’m so glad you asked because I have created this detailed go-to guide just for you! There’s many things to consider when buying a pair of pole shoes. Firstly, what heel height is right? This will depend on…
What type of “POLE-CRASTINATOR” are you? (And how to kick procrastination to the curb)
Ever wasted an entire practice session scrolling insta or chatting with your pole buds, knowing that time is ticking away and the likelihood of you actually getting on the pole is diminishing by the minute? Feels terrible, right? And even worse if that’s a bad habit that’s consistently getting in the way of you doing…
7 Ways To Unlock The Power Of Polesphere
Welcome to the beginning of your PoleSphere adventure! Yay! Now that you have access to the site, here are 7 awesome ways to make the most out of your membership. Check out our unique progressive learning features PoleSphere’s biggest focus is progressive learning, so you’ll notice every PoleSphere tutorial has links to prerequisites,…
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(What's Inside)
Intermediate Spin Combo ‘The Clarice’
Carlie Hunter’s Warm Up
Baby Flips
Brass Monkey
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