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Sports training

Pole dance warm-up: wrists, shoulders, spine, hips and a graded hang before class

No pole warm-up has been tested on injuries, and stretching before exercise doesn't prevent them, but warming up prepares you to move well. This one follows our warm-up guide and the gymnastics and dance warm-ups: it raises your heart rate, takes your wrists, shoulders, spine and hips through their range without forcing it, wakes up the rotator cuff, and ends with a short graded hang. Then, on the pole, build up from walks and spins to climbs and, only with your teacher and a crash mat, inverts. You need a light resistance band, a pull-up bar and space to skip.

15 minBeginner15 movesA band · An anchor point · A wall · Pull-up bar · A stepHip abductors · Shoulders · Calves · Hip flexors · Forearms · Back
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Step jack (low-impact jumping jack)60 s
    Beginner · Hip abductors, Shoulders, Calves · 3D demoLight and springyEasier: Seated marchHarder: Jumping jack
  2. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoAcross the studioEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding

Wrists

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoCircles and palm turnsEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Quadruped wrist rocks10 rocks each hand position
    Beginner · Forearms, Shoulders · 3D demoEase into the stretch; stop for sharp painEasier: Wrist flexor stretch

Shoulders

  1. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoBig circles; work around any pinchEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoShoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Scapular push-up (push-up plus)10
    Beginner · Shoulders, Chest, Abs · 3D demoPush tall at the topEasier: Dumbbell shoulder-blade punchHarder: Push-up
  4. Standing band external rotation10 each side
    Beginner · Shoulders, Back · 3D demoA light band, elbow tucked in; stop short of any feeling of slippingEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation

Spine and trunk

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoThe whole spineHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Thoracic rotation5 each side
    Beginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Hollow body hold2 × 15 s
    Intermediate · Abs, Hip flexors · 3D demoBack flat on the floorEasier: Dead bugHarder: Dragon flag

Hips

  1. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoLet the swing growHarder: Contract-relax hamstring stretch (PNF)
  2. Side-to-side leg swings8 each leg
    Beginner · Adductors, Hip abductors · 3D demoEasy range firstHarder: Lizard pose (Utthan Pristhasana)
  3. Half-kneeling hip flexor stretch2 × 15 to 30 s each side
    Beginner · Quads, Glutes · 3D demoA short hold, never forced; then keep movingHarder: Couch stretch

Grip ramp

  1. Bar hang5 s, rest, 10 s, rest, 20 s
    Intermediate · Forearms, Back, Shoulders · 3D demoShoulders active, feet ready. Leave it out after a recent shoulder dislocationEasier: Exercise ball pyramid drapeHarder: One-arm dead hang

Tips

  • Then, on the pole: walks and simple spins, then climbs, then inverts low over a crash mat with your teacher there.
  • In competitions run by the International Pole Sports Federation and the Pole Sport & Arts World Federation, grip products go on your skin, never on the pole.
  • If you're hypermobile, keep the swings and the stretch in a comfortable range.
  • Inverting isn't for everyone: our handstand guide lists who should skip going upside down.
  • After a concussion, leave inverts out until your graduated return reaches them.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the pole dance warm-up: wrists, shoulders, spine, hips and a graded hang before class take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, An anchor point, A wall, Pull-up bar, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.