7 Pole Techniques Full-Figured Dancers Can Master […. without having to lose a single pound ;) …]

A lot of new pole dancers believe that in order for them to learn how to do awesome pole tricks like climbing, inversions, and handsprings, they must lose weight first. To be honest, there is nothing further from the truth.

The number on the scale does not rule you out from becoming an awesome trickster! By practicing pole dance, you will gain lean muscle mass to make you stronger…..and that is all you need to nail those advanced pole moves. Here are some skill sets that are critical to pole fitness that don’t require you to lose a single pound:

Balance This means work on your forearm stands, handstands, and single legged stands/poses. Stabilization is something we can all work on, whether you are full-figured or not.

My friend Aileen nails it!


Fundamental / Basic Pole Spins – Cache spin, fireman spin, pirouettes and all their lovely variations. Here you take 3 (or more) of your favorite spins and find a way to weave them all together to create a beautiful, fluid, and innovative pole flow sequence.  Make sure to play with pace/ tempo/ musicality as well.

Floorwork – Practice more headstands and handstands (which were mentioned earlier as balance exercises, too!). At the end of the day, a headstand or handstand is a body weight exercises so with constant practice, your body will develop the muscles needed to hold these poses. Don’t forget your snakes, heel claps, and shoulder rolls.

Pain Tolerance – Teddy Bear, Pole Sits, Superman, Rocket Woman and Yoginis have less to do with strength and more to do with developing tough skin….literally. These moves hurt like crazy at first (….and second, third, fourth and fifth) but with more and more practice, you’ll be on your way to be a graceful and super TOUGH pole dancer.


  • Back Flexibility
  • Leg Flexibility

– Hip (Pelvic) Flexibility

– Hip Flexor Flexibility

– Hamstring Flexibility

  • Shoulder Flexibility

Drops! Since we are heavier and our audience isn’t expecting it….our drops look more dramatic in class and on stage.

Power Moves  This is your reverse grab spin, ayesha, and handsprings. Emma’s got this:

All in all, full-figured polers can do anything. I’m not exactly sure why I even wrote this list. The only tricks I have not seen a full-figured poler do yet are fonji, russian split, and titanic. If anyone knows of a full-figured poler who can do any of these, I would love to feature them here on my blog. Until then, I’ll keep practicing. Happy Poling! 🙂