Male elements on the pylon. Man on the pole

Many people believe that poledance is exclusively female appearance sports However, this is absolutely not true. There are also fans of pole-dance among men, although there are not as many of them (yet) as among women. On the one hand, it is easier for men in this sport - they are stronger and more resilient, which means they can perform a greater number of complex tricks, but on the other hand, they are usually less flexible, stretched out, plastic, and it can be difficult for them to cope with the rhythm and dance to the music. However, all these problems are easily overcome.

One of the famous male half dance dancers is Tavon Hargett - he is 28 years old and lives in Washington. His passion for pole dancing began with a video channel on YouTube, where he posted home videos of pole dancing under the nickname “Jungle Cat.” He wears hip-hop clothes, not high stripes, dances to aggressive music, not romantic music - the kind that female dancers use. He used pole dancing to develop his own strength and pump up his muscles, and when he was looking for a professional pole dancing instructor, he was very surprised - most studios exist exclusively for ladies!

Men in pole dance (pole-dance) Part 1.

The reason that pole dance classes for men are very difficult to find lies in the fact that men and women initially have different approaches to the culture of pole dancing: for girls it is primarily grace, beauty, elegance, skill, and eroticism. For men - strength, endurance, power and complexity of tricks.

However, this difference in attitude towards pole dancing does not prevent the stronger sex from achieving their goal and captivating the viewer with the most complex tricks.
In the article about men in pole dancing, I would like to draw the reader’s attention to why men need such activities. What benefits do pole dancing classes provide for men?

Well, first of all, it's stretching. If classes in the gym are aimed at building muscles, then pole dancing classes are aimed at stretching all groups of necessary muscles.

Secondly, strength. During a half-dance workout, all muscle groups work. The variety of pole dance elements, hardly comparable to any other type of dance or sport, includes a load on almost all your muscles, increasing the overall tone of the body.

Third is endurance. One 5-6 minute pole dance performance requires a large degree of breathing preparation and endurance in general. While dancing to one song, such an amount of energy is consumed that an unprepared dancer is unlikely to stand on his feet. The complexity of a pole dance performance is determined not only by the complexity of the elements included in the dance, but also by its overall line. For clarity, just imagine how long you could hang on the bar without touching the floor? And doing stunts at the same time?

And finally, pole dancing classes will give anyone flexibility, a sense of rhythm, and the ability to move. Men, after training and after learning to perform the most difficult tricks, gain self-confidence, a positive outlook on the world and a sense of positivity!

Thus, pole dancing is a sport that can be of interest to both sexes, because it is vibrant, multifaceted, and complex. It allows you to create and invent something new and never stands still. If you have not yet joined the life in the rhythm of pole-dancing, then it’s time to do it!

For most people, the phrase “pole dancing” evokes only one association: striptease in a club. But these people are simply not aware that pole exercises, other names - pole dance or pole dancing - are a full-fledged sport in which competitions and championships are held in countries and around the world. In fact, one of the types of dance gymnastics, such as aerobics, rhythmics, acrobatic rock and roll, funk and others, the only difference is that dance movements and tricks to music are performed not on the floor, but near a pole and on it in air. By the way, a man on a pole is also a common phenomenon - male pole dance is distinguished by its emphasis on acrobatics and the power side of tricks, contains a lot of parkour, and instead of music, rhythmic sounds are often used (drum roll, noise of nature, mechanical devices, etc.). Pole dance performed by men is more often called pole acrobatics and championships are also held in it - look at the photos and videos to see how beautiful this sport is.

Features and benefits

Tricks and twists on the pole include elements of many other sports: acrobatics, choreography, strength training, cardio. Pole dancing gives an amazing complex effect:

Flexibility, plasticity, and artistry develop.
Posture is straightened, movements become smooth and graceful.
Coordination of movements improves.
Increases muscle strength without increasing muscle mass.

And one more advantage, the difference between pole training and fitness training is its high efficiency in rapid weight loss. The result will begin to appear after 6 lessons - one pole dance workout for beginners burns 1000 calories, and for those who continue practicing with good physical fitness - up to 1400 calories, especially if you combine pole dancing with other workouts - or.

Pole dancing lessons for beginners are recommended to be held 2-3 times a week for the first month, and then, when experience comes, physical endurance will increase, and therefore muscle strength, it is advisable to train every other day, alternating the pole with walking or running. This scheme allows you to normalize your weight within 3-4 weeks, tighten your figure, and then improve your pole dancing skills for health and beauty.

To evaluate all the pros and cons of these activities, the following two important factors should also be noted:

But, nevertheless, it is initially best for beginners to start learning pole dancing in a special group, in a gym, under the guidance of a trainer, since video lessons do not allow you to evaluate your own performance of each movement, and an experienced trainer will tell you what and how to improve.

Another question of interest to beginners: should I install a large mirror next to the pylon in the home hall? Experienced specialists do not recommend doing this. A mirror during pole dance training acts as a distraction and can cause injury. Moreover, during the exercise there is no time or opportunity to look at yourself in the mirror. Therefore, it is better to abandon this idea, at least until the time of learning the basics of pole dancing.

Who should not practice on the pole?

Like any other sport, floor dancing has contraindications for health reasons:

High and low blood pressure (hyper- and hypotension).
Obesity above degree 1.
Chronic heart diseases.
Diseases of the joints and spine.
Scoliosis of all degrees.
Limb injuries.

Disturbances in the functioning of the vestibular apparatus and dizziness are serious contraindications, as they pose a risk of injury.

What do you need to have for pole training?

Naturally, in addition to the pole itself, a girl or man needs special equipment. The requirements for it are standard - convenience and comfort, natural materials, clothing should not hinder movement, but also not interfere with the performance of complex tricks. There is no special uniform for pole dancing. You can choose from the following items:

T-shirt, top, T-shirt. It is accepted that the stomach, shoulders and arms should be open, so a gymnastic leotard is not used.
Shorts so that your legs are also open. This is due to the fact that the fabric of pants or leggings is very slippery on the pole. The use of gaiters is allowed.
Shoes – choreographic ballet shoes, gymnastic shoes, dance sneakers, jazz shoes, soft ballroom shoes. Such shoes, like bare feet, provide good grip on the pole and the leg stretches well in them. But you should absolutely not wear socks - they will slip. Special high-heeled shoes - strips, which are used in striptease and exotic dancing, should not be worn by unprepared beginners.
Fingerless gloves - they prevent wet hands from slipping and protect your palms from abrasions and calluses.
Additional special means for gripping the pylon, allowing you to jump onto it and perform movements without slipping. There is a large selection - magnesia, gels, sprays, creams, waxes and powders.
Elastic wrist bandage to prevent sprains.
Musical recordings. The choice of accompaniment is according to the taste of the person who is practicing, but the music should be rhythmic and unobtrusive.

General information

Pole dancing has some rules:

There are two types of pylons: static (stationary) and mobile - rotating. For beginners, until they have mastered basic acrobatic exercises, they can only practice on a static apparatus.
The pylon is conventionally divided into three levels, each of which has its own purpose. The lower part is for training plasticity, stretching, the middle of the pole is used for twists and rotations, and the upper level is for performing acrobatic tricks.
Pole dance is divided into three varieties:
Exotic is the most “danceable” variety. The number of choreographic movements is about 70%, power movements - 30%, of which a third are performed on the floor (parterre). In exotic sex dance there is no undressing - that is the difference between it and striptease.
Art is the most harmonious direction, where the number of dance and strength tricks is 50x50%. It is often called classic pole dance.
Sport/Fitness is the most difficult sports direction, in which 70% of tricks are power elements. Most often, men engage in this variety.

Algorithm of classes

Like any other training, a floor dance class, whether with a trainer or at home, should follow a certain pattern:

. This mandatory stage, duration – at least 15 minutes, during which the muscles and ligaments will prepare for physical activity. The second part of the warm-up must necessarily contain.
The second stage is the implementation of basic static elements.
Only at the third stage can you begin to perform dynamic exercises - twists, flips, rotations, etc.
Next comes the stage of complex stretching, which gives the body plasticity.
After stretching, you can begin strength exercises - racks, hangs, supports. A special mat is placed on the power part around the pole to protect the athlete from injury in case of accidental falls.
Next comes stretching again, but softer.
The final stage is a cool down. These are standard physical exercises that are performed at a slow pace. At the final stage, it is desirable to achieve complete relaxation and rest. A yoga pose, shavasana, is very suitable for this, as it helps the body to completely renew itself after heavy exertion.

The total training duration for beginners is from 1 to 1.2 hours, and for experienced athletes the optimal time is 1.5 hours.

Conclusion

For ladies and men who want to have a beautiful, toned figure, have unique opportunities and get real pleasure from your classes - pole dancing is exactly the sport you need. At the same time, training requires great physical strength and complete dedication. But the result will be amazing!

Why girls don't need abs What to eat before and after training
When is it better to run - in the morning or in the evening How much to run in the morning Running and strength training
Gym classes, strength training methods and program for beginners

A man on a pylon. Where to begin

Often in various pole dance publics you can still read the following requests: “What should I give the guys during training? I train girls, I had no such experience. Give me some advice!” Vladimir Karachunov has an excellent article “When the instructor is a girl and the student is a guy,” I recommend reading it (Pole4You blog).

It was written back in December 2012 and is still relevant. More than three years have passed since then, and during this time a whole generation of capable stunt guys has appeared. Most girls no longer giggle at guys who want to do pole dancing. The names of famous domestic male pole dancers are well known to the community at the international level. I would like to continue the topic “how to build a workout if a guy comes to your pole?” Now the guys are instructors themselves, so I decided to find out the information first-hand. It’s interesting to listen to those who started from scratch in pole dancing, achieved success in training, and now teach beginners themselves.

Ilya Fursov (St. Petersburg), Oleg Zabelin (Samara), Pavel Ovchinnikov (Ekaterinburg) and Leonid Goloborodko (Moscow) took part in the conversation.

Part one. Start

Pavel Ovchinnikov:

When I came to pole dancing classes for the first time, and looked at the girls who were doing “horizontal”, “four”, etc., I thought: “Well, goodbye, my testicles! :D” The vector of my development was immediately named: this is a flag, I had to do incredible bullshit upside down. The most basic things I worked on were “blanks”, “sholder”, table top, etc. But later, when I gained experience and decided to teach, my understanding of the basics for men differed from that of my teacher.

Oleg Zabelin:

At my first training session, I was forced to do “frog” twists, “shish kebab” twists and similar simple tricks, the names of which were probably invented by a person on an empty stomach. And of course, in the first lesson I tried to do a flag, which is why I actually came to the pole. In the first weeks of my classes, I trained the flag like crazy. I did swings countless times, while alternating grips and, of course, on both sides. That's how I realized that left hand I can do the flag much better, even though I’m right-handed. At first, I also trained simple planks, like table tops, and various basic elements, all kinds of leg hangs, brass monkey, etc. I was lucky and got into classes with Yuri Sukhorukov, who at that time already had considerable experience of performing in competitions. And he not only taught me the different elements, but also showed me how to use them in different combinations. At first, I had difficulty with the grip; it was clearly letting me down, my hands were slipping, and there was no way to lock into the element and practice it properly. I also felt some discomfort while on a dynamic pole, especially when I found myself upside down. At these moments it seemed that my vestibular apparatus would simply burst.

Ilya Fursov:

At the very beginning I taught sholder, yoga, brass monkey, piter pan. Holding onto the knee turned out to be the most difficult thing. They gave me a few simple twists, I don’t know what they are called. In the third month of classes I entered the flag. Statistically, I tried to climb up on my hands, but it didn’t work until a year later.

Leonid Goloborodko:

It all started quite sadly for me: with almost 90 kg of weight, with an absolute lack of any physical training. In general, my first session on the pole was a rather pathetic sight; even during the warm-up I wanted to die a couple of times. The only thing that helped me not give up was the fact that the girls were working out next to me: well, don’t give up here, after all. Somehow I made it to the pylon. It turned out that I can do pull-ups 3 times, plus my belly gets in the way and my butt outweighs me. Why, I can’t even climb up a pole. And then there’s also a strength boost at the end of the session. In short, it was a complete failure. But I didn’t want to give up, if only because it was interesting.

The girls, easily performing obvious strength elements, were inspiring: it was possible, it was interesting, impressive. In order not to change my mind later, tomorrow and the day after tomorrow, I decided to immediately buy a subscription for maximum classes! Well, then, with each lesson, I understood all my strengths and weaknesses: the guys, probably, in the absolute majority, will find it easier to do elements, exercises and tricks that rely on arm strength. I was able to pull out the same slingshot by hand without swinging in the very first lesson, and the holder, albeit crooked, turned out after a couple of lessons. Yes, all this was associated with pain, bruises, and sore shoulders. In fact, I made sure that among the male contingent the pain threshold is much lower (not to mention stretching, this is a disaster, especially after thirty!).

Part two. Male system

Pavel Ovchinnikov says:

I developed my method for the average man, that is: there is strength, no stretching. The very first basis is the pole grip, so for men this is also the basis, we train dynamic twists and climb into the “soldier”. As you know, there are three types of grips, and a man should develop a regular "glass" and a man's thumbless grip. I don’t see any point in developing a pigtail, since men initially only need two grips for interceptions and flags.

The second basis for girls is their hips, guys fly by here, they don’t need to learn basic hip hooks. Therefore, we move on to the third - these are hooks under the knee. For men, this is a piter pan, a split leg and a long hook. The fourth is balances, starting with headstands, forearm stands, etc. When I started training, there was no emphasis on this, and now I have huge problems with this. We skipped this important step and started making flags right away, and this is WRONG. The fifth thing to develop is strength. Basis: table top, holder, flag and preparation for the flag, matches on the floor. The red thread running through my methodology is the development of purity of performance. I am a proponent of straight lines on the pole.

It turned out that in the Urals dynamic pylons appeared earlier than static ones, so all of the above relates to dynamics. To work on a static pole, I additionally give tricks from simple to complex. Supports: Chinese flag, shrimp (butterfly, scorpion), half-aisha (when one hand in support, the other hugs the stomach), preparation for aisha. Initially, I also take as a basis the work with static twists. The first thing we study is the basics of working with centrifugal force, that is, twisting on two hands, then on one, and gradually approaching takeoffs. We train static balances: develop a stance with your back resting on the pole, then one hand holds the pole. And accordingly, we immediately develop the match, first from a stand on the head, forearms, and later on the hands.

The main innovation in statics for men is the work of the swing, the basis for interceptions, fonji, etc. I take the main swing - this is a swing on two hands, and develop it into a turn into a cross leg, a shoulder. The second thing that works with swing is jumping in the shoulder, the basis not only for understanding swing, but also for grouping. And later, the development of downloads goes directly to fonji. Girls also work with kach, but in a different direction: for them it is a way of transition, but for men it is the basis for most tricks.

Oleg Zabelin:

Regardless of whether you are a man or a woman, you need to start with basic elements. Be sure to learn hangs and basic twists, which will allow you to feel the apparatus and the force of movement, inertia. Don't get stuck on just one pole mode! Work on statics and dynamics, feel the benefits of both modes to the fullest;

Train strength elements on both sides at once. Then you will thank yourself. There are many reasons: firstly, to avoid muscle imbalance, and secondly, it will be useful in various combinations, perhaps even those that you come up with yourself;

And, of course, start stretching in parallel with your first workouts, as stretching helps with strength elements, stretching, and maintaining correct technique. And who knows, maybe in a year you will be sitting in minus splits with ease and a smile!

Leonid Goloborodko:

Those who are or have previously been involved in some kind of sports close to acrobatic development are the easiest to get involved in training, but at first, a simulator won’t hurt. According to observations, exercises related to arm strength work best, followed by the abs and back. The worst thing, in my opinion, all the guys are good at is the elements related to gripping the pole. The armpits, elbows, knees, ankles of even a very strong man will burn with fire.

Part three. general physical training

Oleg Zabelin:

At the beginning, I didn’t do any additional physical training, but after six months I started pumping myself up with pull-ups, and the results immediately became noticeable. Now everything is natural: pull-ups, push-ups, handstands, and so on.

Leonid Goldoborodko:

I strongly advise everyone, everyone, everyone to do push-ups and pull-ups. In this regard, by the way, what is very important is not quantity, as I thought before, but quality. When I thought I could do 50 push-ups, they showed me how to do push-ups CORRECTLY. The number of push-ups has sharply decreased to 20! The situation is the same with pull-ups. No one should ever neglect appropriate exercises! It is very important! If the coach says to do the approach first, do it, even if it seems like a trivial matter.

And you shouldn't be afraid. Fear is a very big hindrance: fear of turning upside down, letting go of your arms or legs, fear of a spinning pole, fear of screwing up, fear of not doing it, falling, trying again if you fall, fear of pain. Quite often, regret comes to mind, why didn’t I start doing at least the horizontal bar earlier, it’s already available everywhere!

Slan: I’ll add a reminder to the coaches: the guys are quite independent if they’re passionate about doing something. Often your job is to direct energy in the right direction, to give correct technique and prevent injury. Having given a guy a task, you can be sure that he will perfect it himself, without requiring attention, and without reminders. Encourage the desire to go to the acro gym, horizontal bars, dance studios, advise which videos are worth watching. The main thing is to stir up interest in the movement as a whole. Another point: training in a group brings people together and gives a new incentive for development, especially if there is a competitive element in the training. The guys really like to play “ladders” (doing it based on quantity), arguing “I’ll do it or not,” and inventing new things.

Thank you so much guys for sharing your experience! I hope it helps you too. Happy training everyone!