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How To Pole Dance Without A Pole (Complete Guide)

How To Pole Dance Without A Pole

Dancing around a fixed, vertical pole is the first thing that comes to our mind when we hear the word ‘pole dancing’. 

But do you really need a pole to practice or begin as a pole dancer? 

Turns out, you don’t need a pole! You can start learning and practicing pole dancing without a pole. However you can’t get the same experience as dancing on a pole and doing the moves without a pole.

Why Learn To Pole Dance Without A Pole? 

Newcomers often face a number of problems when it comes to dancing poles. Some of these are –

No Space For A Pole

Not having enough space or a suitable place to install a pole at your apartment or home is a big concern. 

People who live in rented houses or apartments might face bigger problems by asking to break their floor and ceiling to install a pole. 

Not only the pole but also you need some space around the pole to dance freely without crashing yourself into chairs or tables. 

Poles / Training Expensive 

Buying a pole for yourself or enrolling in a pole dancing class can be a bit expensive for your current budget, depending on where you live and your expenses. 

Plus, proper guidance is very important when starting and practicing pole dancing. But you may not have a dancing class nearby or time to attend one. 

How To Pole Dance Without A Pole

Don’t worry about all those reasons, there are plenty of other ways to step into your pole dancing journey without a dancing pole. 

Pole Dance with no Pole

Although these solutions will not make you a perfect pole dancer, they will help you to understand the basics and get yourself ready.

Work On Body Strength

Pole dancing isn’t just dancing and spinning around a pole. It is a serious athletic endeavor which requires great physical strength to perform moves and avoid any injuries which can happen. 

Let’s check out what aspects of physical strength you should mainly focus on:

The upper body plays a vital role in pole dancing. As you have already seen, dancers mostly engage with the pole using their hands and shoulders. You need to learn how to handle the body weight with hands, shoulders and upper body. 

A pole dancer must have a good grip and strong wrists to work around the pole. Strengthening those will support your movements when you actually get to dance with a pole in the future.

Also read: Can you pole dance with sweaty hands?

Legwork is also super important when talking about pole dancing. Strong legs and balanced feet will be very useful for a dancer. It also minimizes the chances of getting cramped or injured while dancing for a long time period.

Don’t bother if you are not in a good shape and now there is a reason to encourage yourself to get better. 

There are many online tutorials on exercises and training. If you feel like more guidance is needed, hit a gym or a workout studio nearby.

Work On Flexibility And Balance

Learning to flow seamlessly in your movements is very important for pole dancers. You should focus on flexibility training and body balancing exercises to practice pole dancing without a pole. 

When you get to dance with a pole, you will realize that balance is the key. If you do not focus on balance and go straight into dancing with a pole, there is a high risk for serious injuries that will end your dancing career.

There are many exercises that will help you develop flexibility. Yoga and Pilates exercises also can be helpful on balance and coordination of the body. 

Floor Work – Practice Practice Practice! 

Floor work is a significant aspect of pole dancing. As the name says, floor work means performing dancing moves on the floor, with or without a pole. 

It (floor work/ground level) is one of the three principal levels in dance, alongside aerial (high level) and upright (middle level). 

Body balance is essential for perfect floor movements and you do not require a pole to practice and enhance floor work. 

Another advantage of practicing floor work is it expands your dance moves. 

As a beginner without a pole you will not have many moves to train. This might be boring and make you give up even before starting. Floor work adds a variety of new movements and it will help you with stretching and flexibility too. 

Your stability and flow may depend on the surface type you are going to use. Hardwood and tile floor is recommended for ground exercises other than carpets. 

Always wear suitable clothes and protective gear such as knee caps for your safety.

Do More Chair Work Training

Chair work is a great way to practice pole dancing without a pole. You don’t need expensive and big instruments. 

Just take a chair and free up some space around, you are ready to go. Using the chair to perform different moves will help to develop your balance and core strength. 

It is also great for beginners to work on their flexibility and body to floor coordination. There are many online guides for chair work and you can start with the basics right away.

Get Along With The Music And Rhythm

Where there is music, there is dance. A pole dancer must sync with music and the rhythm to dance flawlessly. Otherwise it may look like you are moving your body like a robot

Practice your body to get along with the beat and it will come handy when you advance as a pole dancer. Although rhythm is really not something that can be taught, you can slowly work on it. Focus on the beat and let the music make your body move. 

Pole dancing is very closely bonded with the rhythm of your body. Practice the dance moves in front of a mirror and see where the body moves should be more smooth and improvise. 

This might take some time and you need to be patient and keep practicing, even without a pole.


Pole dancing without a pole may sound odd, but it is not impossible. You can’t perform exact moves or gain the same experience but the most important thing is starting with what you have. 

Until you install a pole or go to a dancing studio, you can work on areas such as body strength, balance and flexibility. And you can practice basic moves and get the body ready to pole dance with simple exercises like chair work and floor work. 

Finally, focus on rhythm and music which play a major role in pole dancing. Always keep in mind that it is not about the equipment and your current level. Training, Passion and Patience are the keys to becoming a good pole dancer. 

Hope this guide helped you to get an idea on how to pole dance without a pole.