How to be a pole beginner

Back in my high school and college years, I was what people called a "seeker," mainly meaning that I read a lot of books about different religions, went to churches, meditated, got really good at astrology, etc. One thing I remember from all the zen buddhism books is the concept of "beginner's mind." I hate trying to distill a concept like that into everyday, non-buddhist language, because I'll screw it up, but the idea is that the openness of a new student is something wonderful, that even the masters should strive for. Or as my frustrated math teacher once complained to a roomful of unlistening students, "The hardest thing is to try to teach someone something they think they already know." As a long-time teacher of many different skills, that's one of the truest axioms I've ever heard.

So I'd like to start out by saying: embrace your beginnerhood. This is the most you're ever going to learn, because you'll be open to everything. You are fresh, enthusiastic, and welcoming. For most of us, it isn't long before we have Opinions about everything, preconceived notions about what performers and teachers we admire and which we look down on, what moves we are Good At and which we Can't Do, which is our Good Side and which is our Bad Side. I'm not saying don't form opinions, but you know, "Stay gold, Pony Boy." For us experienced dancers/athletes, it can be very difficult to revisit nature's first green, but it can be refreshing to try.

OK, so that's my philosophy/grad school advice. Here are some more specific, tangible thoughts for those just starting out, or those who want to renew their pole souls.

Try different studios and teachers
I think most of us have a strong sense of loyalty to where we learn and who we learn with. We admire our teachers, bond with our classmates, and feel at home with the routine of going to class. Meanwhile, going to a new studio can be intimidating and uncomfortable. You don't know what to expect, how long it's going to take to get there, if you're going to look like a dork in front of your new classmates and whether they're going to judge you for it. (I've tried to alleviate these fears as much as I can by posting studio reviews so you know what to expect when you go.) So the fidelity perpetuates.

Is this loyalty misplaced? Yes and no. As a teacher, I love that my students feel loyalty towards me, that they keep coming back for lessons, try to get their friends involved. I feel proud of them for their progress that I see each week, proud of myself for being a good enough teacher that they want to keep coming, and, yes, happy to have steady income. I like it, and they like it, so what's the problem?


I think that stepping outside your studio bubble is important for your growth as an artist. If you just want to show up to class once a week and burn some calories, then staying at one studio is fine. But you're not the kind of person who would be reading this blog. Most of you want to get really good, whether that means moving more gracefully or learning crazy tricks. You can learn a lot by working with the same teachers week after week, but you'll learn more by trying other teachers now and again.


And if you're not already feeling super attached to a single place, please don't be shy about shopping around. Try a class with every reputable studio in your area if you can. Pole studios are so, so, so different from each other, and so are teachers. I teach completely differently than most people that I've worked with. And if there aren't a lot of places offering drop-in classes, see who has an Open Pole jam that you can attend as a non-student. Open Poles are a great way to meet new people and see what tricks and sequences other local polers are working on, without committing to a series of classes or trying to figure out what level you would be at what school.


The pole community is big on workshops by touring teachers, so most of us do have the opportunity to try new instructors and studios. If, on the other hand, you were at a studio where none of the students ever trained anywhere else ever, that would concern me. Sure, a studio wants your money, but if they are discouraging you from branching out or sheltering you from the rest of the pole/aerial community, that's not a business, that's a cult.


Stop moaning and practice your tricks on both sides
Isn't it funny how quickly we decide that learning a new trick on the opposite side is mind-bogglingly impossible? Try this. OMG SO HARD. Try it two more times. OK, I'm starting to get it. Now try it on the other side. HOLY SHIT NO WAY THAT FEELS SO WEIRD OMG! Uh, yeah, it felt so weird THREE MINUTES AGO when you tried it on your first side, and it only took you a few tries to get over that.


I've already written extensively about the importance of learning tricks on both sides. I'm just bringing it up here because it's a particular problem for beginners. Look guys, if you don't face the challenge now, you will face it later, and it will be a lot harder and a much bigger deal. Please learn it right.


Don't focus only on learning new tricks to the exclusion of other kinds of training
This is more for people who are self-taught, as if you are in a class the teacher will probably take you through routines or freestyle, correct your form, and do some stretching and conditioning with you.


Getting a new trick for the first time is an amazing feeling. Every little move you get expands your possibilities. You can put this in a routine, in a performance. You can add it to your freestyle, to show off in class. You can sequence into it, sequence out of it. Plus, I hate to say it, but what tricks you can do has a lot of affect on how much respect you get from other polers. If you do a brass monkey, that puts you in one category. If you can do a handspring, that puts you in another. If you can do an iron X, that improves your ranking.


So the temptation to spend all your training time on new tricks is very high. But guess what: when you watch people perform who know a lot of tricks and don't train anything else, they tend to kind of suck. The movement is clunky and the performance uninspired. You need grace and flow, proper form, strength, flexibility, stage presence, and a good relationship with the music. Video yourself once in awhile, and you'll catch immediately all the spots where you're not pointing your toes or making That Face. Hire a ballet instructor or theatre director for an hour to get some pointers, or maybe do a skills exchange with a friend in that kind of business. Work out, whether you use the pole or the gym, to build strength, and find time to stretch. Choreograph a routine, maybe even sign up for a showcase. You will still have time to work on new tricks, and when you do them, people will enjoy watching them more.

Get over your fear of improvisation
I believe strongly in the value of improvisation, and I think most pole instructors and advanced polers do. In fact, the only polers who don't value improvisation are beginners. Oh my god, the giggling fits. The standing stiffly in the room, looking around, wondering why the song isn't over yet. Even if it's a guided or partial improvisation, beginners just freeze up.


I totally get it. I would feel EXACTLY the same way in your shoes. And we don't even let you drink in class to lower your inhibitions! So mean! Hopefully you have a teacher who can give you enough guidance that you don't feel like a complete moron, but at the end of the day, you are the one who is going to have to get over it. That might be very hard for some people, and some reading this before their first class might consider it a deal breaker. Tell you what: come up with a back-up plan. If the teacher tells you to improvise and you can't think of anything to do, have an easy, repetitive move you can revert to. Maybe it's walking around the pole, maybe it's swiveling your hips. Then as ideas and inspiration come up, you can throw them in. There, problem solved. OK?


Stop thinking we don't want to work with you because you aren't advanced
I hear this comment all the time. "Sorry, I'm not going to be any fun, I'm really basic."


Beginning polers, hear us out: WE LOVE YOU.


Where do I even begin? First of all, we get to awaken you to the love of pole and aerial arts. We get to see that passion bloom in you. We don't have to undo any bad habits, because you haven't picked them up yet. Plus, you're learning moves that we could sleepwalk through. I have to prepare much less for a beginner than for an advanced student, because the moves are all new to you, and I've taught them 100 times and have it down to a science. I enjoy teaching advanced students because I get to do unusual stuff with them, but they are so high maintenance! Half the time I go to teach them something, they're like "Oh I know that already," and I often need to teach them moves that I haven't done in 3 months because I haven't had anyone advanced enough to do them in that amount of time, so I have to practice it a lot myself to make sure it gets back up to seamless. And I really enjoy the process, but then when I get to teach you guys, it's like "Ahhh, a break!" Plus, there are more of you. The vast majority of teachers couldn't stay in business if they only liked teaching advanced students. Y'all are our bread and butter. That might not sound like a noble reason, but it doesn't hurt, either.


I hope this helps a few people who are just beginning their pole journey. And I'd also like to hear from other instructors about what they wish they could say to every first-time poler out there!


Image from VerticalDance.com.

Blisters: soften or toughen

We usually think of aerial arts injuries as bruises, fabric burns, and the potential fall to death. But if you're training hard, you might occasionally have to deal with blisters, as well. There's more than one way to deal with them, and common wisdom and whatever Google turns up for you might not be what you need to help you reach your goals.

There are basically two ways of handling blisters: soften them or toughen them.

Most non-athletes, especially women, want to soften the skin. They like having smooth, touchable hands and feet. So most generic advice you hear about blisters will tell you to rub some sort of oil in them, or use a cream. This is a pleasant process that produces pleasant results. However, if you keep training on your softened blisters, they will be prone to breaking. More importantly, your skin will not toughen up as much as it could, so you'll probably keep getting blisters whenever you increase your training or try a new apparatus.

Most aerialists prefer to toughen the skin. It's more important to us that we be able to train more and harder than that we look like hand models. I mean, we're going to be bruised and burned and gimping around anyways; a couple callouses aren't going to make a world of difference. This method is sort of like a guitar player who needs to develop callouses on her fingers to be able to play without pain.

If you prefer to toughen your skin up, rather than sexy it up, you need to get a liquid bandage product. This will enable you to keep training (though if you're experiencing pain, you should still probably take a day or two off), and enable you to train longer and harder in the future.

I went through this a couple months ago when I overdid it on my new silks. I consulted with a pharmacist (this is the sort of thing uninsured people do) who was not an aerialist, but fortunately was a violist, so she knew what I was talking about. She pointed me towards the liquid bandages, and I'm a total convert. It's a fun product to use (it feels like painting!), and I was able to resume training without further problems. (To be fair, I also backed off quite a bit. I had just been so enthusiastic because I hadn't done silks in like a year!)

Disadvantage? You'll probably end up with rough, bumpy man hands and feet. I mean, if you shake my hand, you might notice it's kind of rough for a woman's hands. (I also play guitar.) I don't mind--it's one of those things, like my enlarged biceps, that I'm kind of proud of. And it's important to me that I can train hard when I want to.

But don't feel bad if that's not what you want for yourself. Pole in particular occupies a precarious spot in the athletic world. On one hand, it's (often, not always) an aerial art, and to excel at it requires hard training. On the other hand, many women are drawn to pole because it makes them feel sexy. Like yoga, a pole class is sometimes treated more as pampering than as hard exercise. Someone who goes to the pole in order to express her own beauty and femininity, even if they train to excel, might feel it's counter-productive to make herself less "feminine" in the process.

If you choose to rub deliciously scented oils into your battered hands and feet, that is fine. I just want you to know the options. If you keep poling, your skin will toughen up little by little anyways. Not to the same extent as someone going the callouses route, but it should get you through average, regular training.

Plus, there's no ultimatum here. You can switch it up depending on your needs at the time. If you find yourself needing to train harder for an event, you can start using liquid bandages, and then try to coax your skin back to normal afterwards.

Blisters aren't something you're going to encounter as much as bruises or burn, so it's not something you're going to have to deal with every day. Go into the injury equipped with the knowledge of your options, so you can get out of it and back to training.

Image from Gold Coast Aerial Fitness

Should aerialists run?

The fitness world is divided into two camps: those who run, and those who don't. Most people are firmly on one side of the fence or another. Although health benefits and drawbacks are often given as reasons, I find it tends to just come down to personal preference. Still, if you are an aerialist considering taking up jogging, you should weigh the pros and cons pretty seriously.

As a pole instructor and four-time marathoner, I find myself in a good position to advise students on their running habits and aspirations. I ran distances for years, and several of those years alongside aerial training, so I've been through it all. Here's what I've learned, first-hand and from observing my classmates and students.

Pro: Running will make you lose weight. As a person who's been through all kinds of diets and exercise throughout my lifetime, my thinnest, leanest body has always coincided with distance jogging. Whenever I take up a running regimen, I lose weight. I can do pole, circus, walking, circuit training, power lifting, and dance classes, but none of these shed the pounds for me like running does. I can diet obsessively and train hard, but I will still be at a much higher body fat percentage than when I am marathon training. In theory, there are many ways to lose weight. In my experience however, on all occasions, running works the best. 

Con: Running will destroy your flexibility. Back when I was a NYCA/Firefly student and running marathons, there were two other marathoners in my class. Whenever we all bent over for hip flexor stretches, the three of us would look at each other and laugh. We were literally the only three people in the class who couldn't get to the floor. This was no coincidence. Running is horrible for your flexibility. If your poling is going to suffer because you can't get a center split, chose another sport.

Pro: Running is amazing for your mental health. Most exercises are full of ups and downs. Aerial acrobatics especially are rife with frustrations. We have good days and bad days. We feel elated when we conquer a new trick, peeved and irritable when we can't. Running, on the other hand, is almost always a mood lifter. You can have fought with your boyfriend, boss, and mom all on the same day, then go for a jog in the park and feel like a million bucks. Really, what's more important than happiness?

Con: Distance running takes up a lot of time. If you are running marathons or half-marathons, you will have days when you are out on the trail two, three, even four hours at a time. If you have a day job and are poling or circusing as a hobby, you are probably already really, really busy. The time and energy spent in the park will likely cut directly into your poling time. This is OK if you are poling as a casual fun thing to do, but if you have set goals for yourself, time spent running might be a considerable setback.

Pro: Endurance. If you're moving your poling from doing a few tricks and sequences to performing an entire routine, you need some serious aerobic and anaerobic endurance. Running is a simple way to achieve that. You might need to do more HIIT than straightforward jogging, to get your heart rate up where it needs to be. But it's good to be able to train yourself to relax and breathe while you're doing strenuous things on the ground, rather than wait 'til your in the air.

Con: The weather. While running is the perfect way to enjoy a beautiful day, a beautiful day is not always what you get. Running in the cold or rain could weaken your immune system, and running under a heat wave isn't good for you either. You don't want to catch cold or have a stroke. On the other hand, restricting your jogging to nice days only is not really a good training plan. Of course there's always the treadmill, but if you are running for any sort of distances, that can be tedious. Hope there's a good Simpsons rerun on the gym TV.

Pro: Running works different muscles than aerial. Because pole and other apparatuses depend mostly on upper body and core strength, running can be an excellent complement. You will be using your quads and glutes a lot, which are relatively neglected when we are swinging around in the air. By running, you can tire out muscles that won't interfere with your poling, and create balance in your body.

Con: Injuries. You won't get as many injuries running as you will in the circus, but it can still happen. Knee complaints are common, and hip, IT band, and foot pain happen to the best of us. While sore glutes shouldn't mess up your aerial work too much, a pulled muscle needs to be rested, period. So it's still possible that running injuries can keep you off of the pole for awhile.

So, my dear aerialist, is running right for you? It depends on your priorities.

Are you overweight? Is your performance inhibited by extra pounds? After all, in aerial acrobatics, we are working with our body weight. Dropping some extra weight is one of the most efficient ways to improve performance, and overall health. And running is, for me and many people I've worked with, the most effective way to lose weight.

Are you training to become a professional performer or elite competitor in the near future? You will have to find some other way to keep thin. You need your flexibility in this profession.

If you decide that jogging is the right choice for you, here are some pointers:

• It doesn't have to be all distances all the time. HIIT is an effective way to lose weight. Although I have to say that it is much more manageable on a treadmill, where you can control your speed. It can be too hard while running in the great outdoors to lose your concentration.
• Stretch like crazy. You can't just stretch like a runner, soothing your calves before and after your workout. You need to stretch like a dancer. It will be time-consuming, but if your flexibility matters to you, you need to do this.
• Get foam rollers and massage balls. I have these "barbells" from Trigger Point Therapy, which work WONDERS on overworked calves.
• See a professional for help with your body. I had an IT band problem cured after one Feldenkreis session. I also visited a studio in NY that works with a lot of aerialists and dancers. Doing things like this is a cash and time investment, but it's important that you keep yourself aligned.
• Go ahead and run a marathon. If you are an aerialist, you are probably already an overachiever. Running a marathon is a good life goal. But you can stop after one. Marathons have excellent marketing, and it's easy to get sucked into trying to beat your "PR" and seeing the world's greatest cities via mass running. That's fine if that's what you want, but you don't have to fall for the hype. Again: if you are an aerialist, you probably have the self-discipline to stick to a training regimen without such an extreme goal.

I describe myself as a former runner. I like to say that I ran four marathons, but I "retired." I decided that it was interfering with my flexibility too much. I am not a flexible person and never will be, but I care about the aerial arts enough to prioritize them. Plus, it's fun to look out the window on a freezing, snowy day and say, "Guess what? I don't have to go running!" But I don't regret a minute I spent in Central Park or along the Seine or the Charles River. I was happy, I was skinny, and I got to eat a lot of spaghetti.

Image from tipshealth.net

Are you overtraining?

A lot of polers come to the art form with great passion and enthusiasm, but without a lot of intensive athletic experience. Sure, some are former or current gymnasts, ballerinas, cheerleaders, or other kinds of aerialists. But many are just everyday folk who fell into the art form and fell in love with it. They might be able to learn the moves, but might not know the ins and outs of athletic training. One of the biggest pitfalls for these people is overtraining.

Am I in danger of overtraining?

If you have to ask yourself this, the answer is probably yes. If you think you might be overtraining, or might fall into the trap of overtraining, you are probably a type A personality. An overdoer, overachiever, competitive with others or just with yourself, enthusiastic, determined, goal-setting individual. If your problem is not making yourself train, but making yourself leave time to heal, you probably have a tendency to overtrain.

The balance between training and rest lives on a very fine line. If you don't push yourself hard enough, you won't improve, or you won't become the best. If you push yourself too hard, you will get hurt, or decrease the quality of work you're able to do. If you were an Olympic gymnast or a pro football player, you'd have coaches figuring this stuff out for you. But most of us are on our own. You might have a personal trainer helping you map out your workouts, or pole instructors teaching you which moves to learn in which order, but as for your day-to-day training time, there's not much guidance available besides what your own body is telling you. And we don't always know how to listen.

How do I know if I'm overtraining?

If the symptoms were obvious, it would be easier to stop ourselves. However, overtraining masks itself as dedication and "no pain no gain," and we don't realize we've overdone it until it's too late.

Meanwhile, here are a few things to look out for:

• The quality of your work decreases.
• Your strength is inconsistent, beyond the little ups and downs that are normal.
• You're working out muscles that are still sore from the last workout.
• Your pole (or fabric) burn is compounding.
• You become emotionally "burnt out" on pole/circus.
• You start to panic if you feel you're falling behind on your training.

What can I do?

"Lay off the training" just isn't enough for the overzealous among us. You want to keep progressing towards your goals, after all. And how much down time is enough? Here are a few specific suggestions for chronic overtrainers:

• Cross train. You can't ONLY work out on your primary apparatus. It's important to branch out. At least one a week, participate in another kind of exercise. Maybe you have another apparatus, like silks. Maybe you're a yoga person. Maybe you like a good run in the park. The important thing is to balance out the way you are using your body. (Also, try to be aware of how your cross-training activity of choice interacts with your poling.)
• Mental rehearsal. Other competing athletes do it; you can too. Put on the song you're going to dance to, close your eyes, and visualize everything. As realistically as possible. Getting ready, putting your make-up on, warming up, waiting your turn, the stage lights in your eyes, and every move you are going to perform, as perfectly as you can possibly perform them. Sights, sounds, smells, the feel of the brass in your hands. Mental rehearsal takes concentration, but it costs nothing, and does not wear on your body.
• Create a plan and stick to it. Plan out your week of practice, classes, teaching, and weight lifting in advance- including cross-training and REST! Then try your hardest to stick to it.
• Don't work the same moves/muscles every day. Preferably not two days in a row. You need time to recover.
• If it hurts, don't work it. That goes for muscle soreness, bruises, pole burn- everything!
• Use the tools at your disposal to help you recover. Epsom salt baths for sore muscles, arnica for bruises, ice packs for swelling, A&D ointment for pole burn. However, these tools can only do so much. You can't erase a hard day of training with a hot bath.
• Don't overdo a difficult new move. I know you want to reinforce it when it's going well, but you can end up pulling something that will leave you on the couch for a week or longer, and have to start from scratch when you finally recover.
• Schedule shorter sessions. As I stated in Training when you don't have enough time, you don't have to practice for an hour. You can get plenty done in half an hour, still feel accomplished, and end up feeling fresh instead of wiped out.
• Rest. I know you know you need to rest. Just a reminder.

Is there ever a time to push through the pain?

What are you training for? If you are training for a career in the circus, you will have to perform every day, whether you're tired or not. If you intend to compete, you might have to dance under non-ideal circumstances. It is desirable to be able to put on a good show on a bad day. Just be careful. Save the easier stuff for your tired days.

Take a lesson from me. I'm writing this today (though I've been meaning to write it for awhile) because I'm sitting with an ice pack on my neck, wondering if I'll be able to make Open Pole on Saturday. I broke all my own rules. I haven't been cross-training. I overdid a new move, and did it two days in a row. I kept going when I realized my neck was hurting. "Just two more rounds!" I knew all the right and wrong things to do, but I justified overworking (if I do it today, I can rest tomorrow and be fresh for Saturday!), and I got what I deserved. So I'm speaking to you from first-hand experience, as an aerialist and as a former distance runner. Overtraining is a real thing, and it's important not to wait until you hurt yourself to realize it.

(Don't worry, I'll be fine in no time! Will I have learned my lesson? Hmmmm... no promises, but I'm trying!)

Image from simplyshredded.com.