How To Engage Your Shoulders For Pole Dance

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If you are new to pole, it can be difficult to work out how to use your arms properly.

You may have been told to pull with your arms, or engage your shoulders, but have no idea how to do this. In the video above, I aim to show you how to do exactly that.

It’s super important to make sure that you use your arms properly to avoid injury. When we are new to pole it can feel like we are just holding on for dear life, and hoping for the best. Quite often, I find that the positions our bodies are stronger in, require our bodies to be further away from the pole, which at first, may not feel as safe. But they are!

Try to make sure that when you are on the pole you are using your muscles, getting stronger, and not hanging through your shoulders. Sometimes exercises such as shoulder shrugs – similar to what I do on the hoop in the video, may look like you’re hanging but you are still pulling and so they are used to build strength. As a general rule, if you are on the pole, use those muscles 😀


Think about rolling your shoulders back and down.
Try to think about squeezing a pencil between your shoulder blades.
Keep your shoulders away from your ears.

I hope you like the video. Please subscribe if you would like to see more videos like this – and let me know what you want to see 😀

Category: Tips, Training, Vlogs

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 4 advanced personal trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place

Pole Dance Classes in Norwich

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