Posted by Team PoleActive

Top Tips For Pole Dance Safety

You may have been introduced to pole dancing through pop culture when the bachelorette party decides to try it in every rom-com. There is always alcohol involved, and it never goes to plan.

In the real world, pole dancing is a serious sport and art form that you should never perform under the influence of any substance. Safety is of the utmost importance due to the dangerous nature of this acrobatic exercise.

Practice these top safety tips to minimize your chance of injury and enjoy your dance:

Scrub In

You should take your prep seriously like a surgeon scrubbing in for surgery. Avoid putting on moisturizers, creams, lotions, or body oils before you dance. A shower is the best way to ensure your skin is clean if you have applied any of those products earlier in the day. Even if you just hopped out of the shower, you should always start with clean, dry hands. Your skin can still lose grip from the oil it naturally produces, so get in the habit of scrubbing in before you start your workout.

A bonus is that washing your hands frequently also reduces the spread of viruses in a class environment.

Check Your Equipment

Get into the habit of doing a safety check at home or in a class before you begin. The few moments it takes could save a window or your neck. Perform a load test so you don’t end up dragging the pole with you to the ground on your first pole climb. If you feel even a slight wiggle, check the screws. If you’re in a class setting, ask if you can move to a different pole until the staff can do a thorough safety check.

You should always have a safety mat when practicing new moves. It’s non-negotiable when it comes to aerial sports like pole dancing. Dancers often become overly confident and practice without one. All it takes is one slip or wrong move to make them remember the safety guidelines are there to protect them. Studios should always have them available for use, and if you are practicing at home, the cost of one mat is a small price to pay to ensure your safety.

Friends Don’t Let Friends Dance Alone

Speaking of safety, dancing is a group sport, so make sure you phone a friend. You can take turns being the spotter. A spotter can help or support you, can give you the confidence to try a new move, and will be there to catch your fall. They become critical when you learn the more advanced moves like laybacks, inversions, and releases. Spotters can also help you perfect your form, reducing your risk of injuries overall. Plus, dancing is always more fun with a friend.

Get Warm

Pole dancing requires strength, endurance, flexibility, and cardio fitness. Like any other sport, you need to warm up your muscles properly. The endless benefits include increased stamina, decreased fatigue, and reduced risk of injury. If you have ever torn a muscle or ligament, you should want to avoid that again at all costs. And in the world of aerial dance, safety should be your number one concern.

Don’t forget to cool down as well. It helps regulate your blood flow, allowing a more gradual recovery of your heart rate and blood pressure. This step makes you less prone to injuries and helps keep delayed onset muscle soreness (DOMS) away, so you can get back to dancing sooner.

Don’t Hide Behind Your Clothes

If you have spent any time in the pole community, you’ve probably learned that skin is in. But it’s for practicality. The more exposed skin you have, the more places you have to grip the pole. Opt for some high-waisted pole dance shorts with a comfortable fitted crop top or some sticky pole leggings if you want to cover up a little more.


While accessories finish off any outfit, remove any jewelry not made for pole dancing. Gloves are another accessory that doesn’t typically pair well with this dance form. Try out some grip aids or knee pads for pole dancers if you want to accessorize your polewear.

Listen To Your Body

Lastly, know your limits. It can get exciting learning new moves, and you can easily get caught up and forget to respect your current level of skills. If you find yourself in a frightening position, don’t let go of the pole. Be patient, and slide down the pole no matter how awkward you feel. The goal is to get you safely back on the floor.

Listen to your body and respect it. Rest when you feel tired. Ease into your workout if you feel stiff, tight, or sore. Don’t reattempt any moves that are hurting you that day. Always remember to hydrate, dance, and have fun.


Pole dancing is a serious sport and art form that should never be practiced while under the influence of anything. Due to the risky nature of this acrobatic activity, safety is of the highest concern. Use this essential safety advice to reduce your risk of harm and have fun dancing.

7 Safety Tips For Pole Dancers Infographic