Pole Dancing at Home without a Pole

Getting pole dance training in at home without a pole is a challenge.

What in the world do you even do?

This frustration is understood by any pole dancer who has been injured and has had to take time off from pole. Home pole or not, if you can’t pole because of an injury, you start feeling stir crazy, wondering what you can do and where you could accommodate it.

Being stuck at home without a pole will drive the same sort of feelings to the surface, but not to worry; there are alternative exercises!

Strength and Flexibility Training

This is an excellent time to use items you have around the house to structure a strength training routine or get your stretching time in. If you’re not sure what to do, there are plenty of pole dance tutorials, strength training videos, and flexibility and yoga routines online that you can use as reference.

Any cross-training you do will ultimately help you in pole dancing when you get to train on the pole again. Get some cardio in with a jump rope, or start working on your yoga pose form.

Floorwork

Use the space you have to start working on those great floorwork moves you’ve always wanted to ace. Hardwood is recommended, but it can still be done on carpet; just make sure to wear pants and long-sleeved shirts to avoid carpet burn!

If you have heels, only practice heelwork on hardwood or tile surfaces, as your stability is greatly reduced on carpet.

Chairwork

Chairwork is an excellent way to stay moving while you train at home, and it can be done with a basic, everyday folding chair. There’s no requirement for fancy expensive equipment, and many instructors who are experienced in chairwork can easily teach it online, in addition to many of the videos freely available on YouTube.