South Pole Studio encourages all our students to begin working on their flexibility journey from Beginner/ Elementary levels.

The progression of your pole is partially dependent on both flexibility and strength and while we can teach you how to build your strength during classes, flexibility requires a bit more attention to detail as it is a tender and different experience for all.

Please check out our schedule for details on the different flexibility classes on offer or email us at info@southpolestudio.co.za for more info.


Levels

Beginners

This level covers basic pole tricks and spins as well as dance moves around the pole to teach you the core foundations.

Intermediate 1

Expand your pole skills and learn more complex spin combinations, pole climbs and prep for your Inverts and leg hooks.

Intermediate 2

Keep on building your strong foundation with new combinations after a climb and starting to go upside down, gaining comfort in your crucifix, straddles, inside- and outside leg hooks.

High Intermediate

In this level, we’ll combine a lot of the acquired pole repertoire and perform them after climbing up the pole, learn new grips, aerial inverts and leg hooks. We start to work on beautiful tricks like butterfly, jade split and superman, and prep for your shouldermounts.

Pre-Advanced 1

In this level you want to be comfortable with your aerial inverts and leg hooks. We’ll be incorporating more strength and flexibility elements to help you perform tricks like extended butterfly, shouldermounts, superman stag and titanic, to name a few. We’ll prep for your inverted V / Ayesha and handsprings.

Pre-Advanced 2

You continue to learn some of the hardest tricks, working on the ones already learned and combining them. In this level you should start to feel comfortable on the pole and will start developing your own style. Your flexibility training will start to pay off at this point as we are working towards a lot of bendy moves, and we’ll perfect your handsprings.

Advanced

You can master diverse flexibility and strength moves on the pole and combine them. You are comfortable in your shouldermounts and handsprings. We will be working on aerial shouldermounts, inverted eagle, spatchcock, twisted sister, jallegra,  just to name a few.

Elite

This level is for highly skilled dancers with a wide repertoire or competitive pole dancers of elite level.

Class Descriptions

Bendy Backs

Improve your back- and shoulder Flexibility. With focus on active stretching and muscle tone this class can perfectly complement your pole training – but you don’t need to be a pole dancer to benefit from this class. Everybody is welcome, we will offer variations for different levels. Wear comfortable clothing.

Splits

This class is 100% dedicated to all things splits. Be it your front splits, middle splits or both – we are working your active and passive range of motion for you to reach your goals on the floor as well as in the air. We are using different exercises and stretches, working on your correct muscle engagement to bend safely. Everybody is welcome to join, we’ll always offer variations according to your level.
Wear comfortable clothing.

Middle Splits

For most of us, the oh so desired middle splits require the same attention and dedication as all other flexibility moves – and that is what we will focus on in this class! Active and passive exercises to work towards those holy middle splits. Wear comfortable clothing.

Exotic Pole

The style of exotic pole has been around for a while, but developed a lot in the last years. Wearing of Heels allows for a different quality of movement and flow and accents are combined into a dance around the pole and on the floor. In this all levels exotic pole class we will work on leg waves, hip- and leg circles, pirouettes, classic exotic tricking and flow in a dance choreography. No pole shorts needed. You can dance in heels or in socks – however, we do recommend heels to allow proper footwork. Ask us for advice if needed. Wear knee-pads for knee protection.

Power Pole (Conditioning)

Get Pole Strong! Build your Strength on and off the Pole to make all those beautiful Tricks and Routines easier to achieve.

Static Pole

This class is dedicated to the art of static pole. We will work on typical static combos consisting of dynamic movements and tumbles, static spins and rotations. This class will build your pole skill, strength and control. You should be comfortable in your aerial inverts and outside / inside leg-hangs to work on these combos, however variations will be offered to lower levels.

Aerial Hoop – Beginner/Intermediate

In this class we’ll be working on Aerial Hoop tricks and transitions according to your level. We’ll be spending most of the time in and underneath the hoop, perfecting our upper body and core strength to develop those effortless inverts and movements. Everybody is welcome to join! However, keep in mind that some basic strength will be beneficial to make your way up into the Lyra – this can be  built up in our beginner/elementary pole and power pole / pole conditioning classes. We suggest to wear long pants and potentially add legwarmers for extra protection of your legs.

Aerial Hoop – High Intermediate/Pre-Advanced

In this class we’ll be working on Aerial Hoop tricks and transitions according to your level. We’ll not only move below, in and around the Lyra but we’ll also make our way above and at times integrate the strap into our tricks. Inverts aren’t a problem for you and the upside down has become a comfort zone. We suggest to wear long pants and potentially add legwarmers for extra protection of your legs.

Dancer’s Technique

The aim of this class is to teach you fundamental techniques that will improve your dancing off and on the pole, which will include the basic practice of lines and extensions (legs and arms), body rolls and waves, isolation of movement (chest, shoulders, hips), shoulder rolls and shoulder stands, balance, pirouettes and turns, body placement and weight distribution as well as fancy footwork. We encourage our students to learn these core skills to improve their overall experience and become the best version of themselves.

Contemporary Pole

Contemporary Dance draws elements from a vast variety of dance styles such as classical, jazz and types of modern dance, for example Graham and Cunningham technique, to mention a few. There are many different ways to perform contemporary dance which, though a strong technique is fundamental, allow freedom and expression in movement. In every class we will work on these techniques (such as contract-release, fall and recovery) in a new routine. The pole will be incorporated, but you don’t need any pole nor dance experience – this is an all levels class. Wear comfortable pants, be barefoot or wear socks.

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