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How to start practicing Pole Dance

What do I need to start pole dance? A basic guide for home and studio

If you want to get started in pole dance, here’s a practical guide with all the essentials: a home pole, suitable clothing, mats, grip aids, knee pads, and safety tips. At VIVE POLE we have stock in Spain and offer 24–48 h shipping to mainland Spain, the Canary Islands, the Balearic Islands, and Europe.

 

1. Pole Dance Bar

This is the main component. Before buying, measure from floor to ceiling and confirm if you need extensions . See our guide: Pole Pole Selection Guide .

  • Installation: Most home bars are pressure-fit (no drilling required), with static and rotating modes.
  • Diameter: 45 mm (studio standard) or 40 mm (small hands / extra grip).
  • Finishes: chrome, steel, brass, powder coating or silicone (choose according to the grip you need).

See recommended collections: X-POLE Poles · Lupit Pole Poles · Portable Poles

2. Appropriate clothing

You need skin-to-bar contact for a good grip, which is why a fitted top and shorts are used. Depending on your style, you can add leggings or technical clothing.

Explore: Pole Dance Clothing · Pleaser Heels · Fabulicious

3. Protective mats

They provide security when practicing tricks and transitions. Available in round/square shapes, different thicknesses and densities, with a central hole to grip the bar.

See: Pole Dance Mats

4. Safety accessories (grips, knee pads)

Grips (gels and sprays) are helpful if you sweat or need more grip on your hands and body. Knee pads provide protection in floorwork and exotic climbing.

Collections: Grips and chalk · Knee pads

5. Hydration and warm-up

Drink water and perform joint and muscle warm-up exercises (mobility, core activation, shoulder and hip opening) to prevent injuries and improve range of motion.

6. Classes or teaching resources

If you're a beginner, look for a pole dance studio or guided instruction. You can also supplement your learning with reliable online resources.

7. Recommended minimum space

Reserve a free area around the bar that is 2–3 meters in diameter and of sufficient height depending on your model (see manufacturer's specifications).

8. Progress, patience and perseverance

Pole dancing is progressive. Work on your technique, listen to your body, and respect recovery time. Consistency is key.

VIVE POLE · Stock in Spain and 24/48h delivery (Peninsula and Balearic Islands). We advise you via chat, email or WhatsApp to choose diameter , finish and extensions .

Frequently Asked Questions (FAQ)

40 mm or 45 mm?

45mm is the studio standard; 40mm can help if you have small hands or are looking for more grip.

Do I need to drill?

The most popular home pull-up bars are pressure-mounted (no drilling required). Check the height and use extensions if necessary.

Which grip should I choose if I sweat a lot?

Start with a drying hand gel and, for leg/body grips, add a body spray . Adjust the amount to avoid residue.

What is the minimum height?

It depends on the model. As a reference, many domestic poles work from ceilings of approximately 2.23–2.75 m (with extensions for higher heights). Please refer to the product specifications.

Any questions? Write to us through the contact page or visit the VIVE POLE store . We'll get back to you the same day!