Your First 5 Pole Tricks Lesson Page
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Your Lessons
Work through each trick in order — you've got lifetime access, so there's no rush.
Welcome
These are the first five foundational tricks I teach absolute beginners, with each move broken down clearly step-by-step and on both sides.
To get the most out of this pack, I recommend working through the lessons in order, from beginning to end. In the final lesson, we'll put all the tricks together into a fun, graceful combo. This combo is quite big and not meant to be mastered all at once. In a studio environment, I would teach this combo for 6-8 weeks, so please allow yourself this time at a minimum to get your head, and your body, around it!
My teaching approach is straightforward: first, learn the movement. Then, make it strong. Finally, we add layers of grace to finesse each trick.
The absolute best way to improve when you are training at home is to get out your phone and start filming yourself. Watch your videos from a non-critical perspective. Observe your technique, how and where you are placing yourself on the pole and then apply your changes.
Pole is a brand new skill you are learning and it's so important that you give yourself time to condition and build strength and mobility.
Here is a link to warm up, if you'd like to use it:
Watch the warm-up
I’ve included a cool-down as an extra, optional lesson. Cooling down is an important part of training, but you’re welcome to use your own if you already have one you like. This is simply here as an added support if you’d like it.
If you'd like feedback along the way, you're welcome to film yourself and send your videos to hello@spinwithsophia.com.
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Fan Kick
This is your first trick in the pack and your first introduction to dynamic momentum on the pole.
Most people think the Fan Kick is about the legs — but the legs are the easy part.
The real work comes from your upper body and grip placement.
We’ll break the Fan Kick down step by step so you can build strength without throwing your body at the pole. This approach will not only make this trick feel more achievable, but will also set you up properly for future dynamic movements.
Pole Sit
The Pole Sit is one of the most important foundational moves in pole.
It’s used at every level, and countless tricks and transitions are built from this position — which is why learning it properly is essential.
In this lesson, we focus on correct placement and engagement so your sit becomes easy and reliable. In saying that, no one finds Pole Sits easy when they start. You need to give your skin and your muscles time to condition. Persevere with this one, I promise you, you will get it.
Pole Stand
The Pole Stand is a gorgeous move, and is often misunderstood.
In this lesson, we slow the Pole Stand down and focus on building it with intention. Taking the time to learn this correctly will make your movement solid and will support many tricks and transitions later on.
Layout
The Layout is built directly from your Pole Sit, which is why it’s essential that you’ve completed that lesson first.
This is a beautiful shape that’s used constantly in pole, especially in combos, and it appears in many variations as you progress. Later on, you’ll also begin working with this position aerially — which makes learning it properly from the beginning essential.
In this lesson, we focus on building a Layout that is strong, reliable, and safe. Taking the time to understand the setup and engagement here will support every future variation of this move.
Superman
The Superman is one of those moves that’s often hated before it’s loved.
It’s a stunning shape, but only when it’s approached with the right setup and understanding. When rushed or forced, it can feel uncomfortable and unstable. When learned properly, it becomes strong, controlled, and surprisingly dependable.
In this lesson, we focus on building the Superman correctly so it feels secure rather than overwhelming. Learning this move well will give you a foundation you can trust as you progress into more advanced variations later on.
Your Graceful Combo
In this final lesson, we bring all five tricks together into one continuous combo.
This combo is intentionally quite big and is not designed to be mastered all at once. In a studio setting, this is something I would teach over several weeks, so please give yourself time to explore it gradually.
This is where the fun really is — and where real stamina and endurance start to come into play. Moving through the combo challenges your ability to stay engaged, controlled, and present as your body works harder.
The purpose of this lesson is to help you understand how these foundational tricks connect, transition, and flow together. Return to it often as your strength, confidence, and capacity build.
Cool Down
Cooling down is an important part of training, but you’re welcome to use your own if you already have one you like. This is simply here as an added support if you’d like it.
Thank You
Thank you so much for training with Your First 5 Pole Tricks.
These are foundational movements that will continue to support you as you progress, so come back to them often and allow your strength, confidence, and control to build over time.
If you enjoyed this pack, you may also like the other lesson packs in the library — they’re designed to layer skills gradually and help you keep developing strong, reliable foundations.
For ongoing tutorials, technique breakdowns, and movement inspiration, you’re also very welcome to follow along on YouTube, where I share regular pole content to support your training.
youtube.com/@spinwithsophia
If you’d like feedback as you work through the lessons, you’re welcome to film yourself and send your videos to hello@spinwithsophia.com.
Thank you again for being here and for taking the time to train properly.