Category: Free Pole Tutorials

Let’s talk about the deadlift (no momentum) Chopper/Invert and why you might have such a tough time getting your butt up! I see people struggle…

Ok everyone, here’s my full length Fan Legs tutorial Side Pole Hold – This grip is beginner friendly. You’re using the side body and armpit…

This exercise might look like just another squat or too “easy” to bother with. But trust me, it’s a great little gem and it can…

Often pain can come from placing the pole too far off the shoulder. Placing the pole too far away from the neck can cause you…

This video is NOT a full tutorial and should not be used as a replacement for it. Click here Pole Hold to watch the full…

Ignore the wild makeup; I had been filming for something that required a heavy look. Here are some quick tips for core strength. For more…

My six tips for when you’re lacking the energy to work out. What about lacking motivation? What is motivation versus dedication? Here’s a little snippet…

Strong and healthy shoulders are incredibly important for pole dancers. In this video, you’ll learn 4 easy stabilization exercises you can do anytime that target…

This video contains 30 clips of exercises that will provide strength training for pole dance. Items you’ll need:

Hip Flexor Muscles: ILIOPSOAS (CONSISTING OF PSOAS MAJOR, ILIACUS) / RECTUS FEMORIS / SARTORIUS / TENSOR FASCIAE LATAE / PECTINEUS / ADDUCTOR LONGUS / ADDUCTOR…

Sharing from a Periscope broadcast. I cover tips for beginning a workout when you’ve been sitting around and feeling cold.

This is a video recording from a Periscope broadcast. I’ll give you some tips and show you what I pack in my gig bag. If…

Taken from a Periscope broadcast on flow and movement. I’ve addressed 5 aspects to focus on when learning how to incorporate flow and movement into…

This was a Periscope broadcast. I hope you all find it helpful.

In this video I’ll cover using your breath to connect to your movement and flow. At the end of this video I’ll demonstrate a few…

Work on these 3 times per week for a stronger grip, better control for static spins, and to help get rid of death grip for…

Use this audio guide to help improve your pole skills. Do this at least once a day for 3 weeks to see an improvement in…

Yes, you can share this video; it’s free for everyone to see! If you’d like some help with warming up, click here to check out…

For help with the Superman trick please watch my full length tutorial here. It contains full instructions, slow motion and multiple angles along with 12…

If you have a nickel allergy, do not use Chrome; try Stainless steel instead. Good uses for the wrap are: Note: If you have greasy…

A member had a question about adding leg kicks or waves to a body wave, so I made a little video. I hope this helps.…

Learning proper technique and building strength is a must, and doing so will help you with slipping. However, even if you have great technique and…

Today I’m sharing my favorite grip aid recipe and pairing it with another common grip aid, creating a super grip concoction. These two grip aids…

I’ll share 5 steps and 5 tips! Let me know how it goes for you! If you’re looking for some inspiration, click here to check…

Here are my secrets for making the most of the flexibility you have. You’ll find modifications for several popular pole, chair, and floor moves, along…

When done right, it can look and feel magical. When it’s done wrong, it can feel and look like you’re holding on for dear life,…

Are you ready to acclimate your body to spinning and learn how to control your momentum, creating longer spins and beautiful lines? Click here and…

Looking for different ways to climb your pole? Give some of these a try, and if you need help, I’ve shared 12 of the 14…

20 pole moves that build strength! You can find tutorials for these tricks and more in my tutorials section of the website.

Are you looking to increase your core strength? I’d love to help. If you’re not a paying member, click here for access to my free…

This FREE Veena’s tips video is packed with helpful tips and exercises to improve this very fundamental pose. Remember, for full instruction on the moves…

Tired of bent legs, sloppy inverts, and feeling weak? Here is a wonderful way to challenge yourself and strengthen your core. Feel free to add…

In this video, I’ll discuss 4 different split grip options. I’ll provide several different angles and viewpoints to help you understand what placement is best…

I have lived in rentals for most of my pole career. I’ve done my share of filling holes in many ceilings where the pole was…

These 10 moves will allow you to learn hundreds of moves that stem from these fundamental tricks. Fundamental doesn’t mean beginner; it means foundation, a…

In this video you’ll learn tips and suggestions to help improve your Shoulder mounts. I’ll also demonstrate options for hand placement and leg positions too.…

Looking for some training help for Gemini/Outside leg hang? Check out my V.I.P. plan https://www.studioveena.com/lessons/view/6004e896-9204-4ce6-b824-68d1ac110005 And here’s a link for my Gemini tutorial—I’ll teach you…

This was week four of my VIP plans. It’s an important one, so I thought it was worth sharing again. Click here for a link…

There’s so much to think about when choosing a pole that it can be overwhelming. I’d like to help. Not only do you need to…

I made this video 13 years ago and realized many new members might not have seen this before. Let me know if you have any…

I often come across pole dancers who focus on the next big trick they want to learn and forget all about using pole fundamentals in…

This was an unplanned video, but I wanted to share it because I think it’s such a helpful tip that I haven’t shared in a…

Remember, some people like dancing with a pole that is dirty! I don’t clean my pole too often because my skin likes a dirty pole.

This stage is a first-generation X stage lite! Click here for a link to the X stage lite. Click here for the link to the…

This was a live broadcast from my Instagram and Facebook live class. Remember, these things take time and not every pole spin or move will…

Let’s discuss common mistakes pole dancers might make when learning the Ayesha. This video covers: Have you been trying to do the Ayesha from a…

Wishing everyone a happy holiday season from my family to yours! I’m dealing with sciatica, so no pole for me lately. Enjoy this video demonstrating…

This video has a few of my quick tips for working on elbow stands. Please watch my full-length tutorials for complete instruction. Click here to…

I’ve gotten this question a lot lately, so here’s a video to help you sort it out! Check your pole every time before you dance!

This is a video from 2009 when X-Pole used to have screw-together pole pieces. This video should also be helpful for those who have purchased…

You’ll find nearly two decades of information on my website. That’s a lot of content! To make things easy for you to start your journey…