Aerial Hoop Classes in Amsterdam: What to Expect as a Beginner

Aerial hoop looks intimidating from the outside. A steel ring hanging from the ceiling, people spinning upside down, and no obvious way in if you've never done anything like it before. That's why most people who try it are surprised by their first class — it's much more accessible than it looks, and the learning curve in the early sessions is steep but feels great.

Here's what actually happens when you start, and what you can expect from your first few classes with us.

What is aerial hoop?

Aerial hoop (also called lyra) is a steel ring suspended from a single point in the ceiling. You use it to climb, balance, hang, and eventually spin — performing shapes and sequences that combine strength, flexibility, and a bit of nerve.

It's a discipline and an art form, not just a workout. People come to us with gym backgrounds, dance backgrounds, or no physical background at all. What they have in common is that they wanted to try something that felt like more than going through the motions.

The hoops are wrapped in gymnastic tape. It's there to protect your skin — bare steel is hard on hands that aren't conditioned to it yet, and the tape gives you just enough grip and padding to make early classes more comfortable. It wears down over time, which is how you know the equipment is actually being used. We change the tape at the studio often!

What happens in a beginner class

Our beginner classes start on the ground. Warm-up, a bit of conditioning, then you get on the hoop.

The first thing most people learn is how to mount — getting yourself onto the hoop with control rather than just hauling yourself up and hoping. From there: seated positions, simple hangs, a basic inversion. By the end of your first class, most people have been upside down at least once.

It's normal for your hands to hurt. The steel is unforgiving on skin that isn't used to it, and grip strength is something you build over a few weeks. Bring this expectation and you won't be surprised by it.

Classes are small — we cap them to make sure everyone gets attention from the instructor. You're not left to figure things out alone.

What you'll build over time

The physical changes that come from regular hoop practice are specific: grip strength, lat and shoulder stability, core control, hip flexor flexibility. These aren't things you get from a standard gym routine, and they compound — moves that felt impossible in week two become warm-up material by week eight.

The mental side is harder to describe but consistent: people talk about it as the one hour in the week where they're not thinking about anything else. When you're working out how to hold a back balance without falling, there isn't much room for whatever you were worrying about before class.

Teacher Natalia Smyslova on Aerial Hoop

Who it's for

Beginners. People who've done silks and want to try something different. People who saw a video online and can't stop thinking about it.

You don't need to be strong, flexible, or have any circus background. We see complete beginners become confident aerialists regularly — it just takes showing up consistently.

If you're not sure whether you're fit enough: you're probably fine. If you have a specific injury or concern, Drop us a message before booking and we'll tell you honestly.

What to wear

Fitted clothes that cover your legs and upper arms. The hoop grips your skin directly for many moves, which means bare skin at speed equals friction burns. Full-length leggings and a long-sleeve fitted top is the standard — same logic as aerial silks. No zips, no metal hardware, and hair up.

Bare feet on the hoop. Grip socks for the floor if you want them.

Ready to try it?

We run aerial hoop classes for all levels at our studio in Sloterdijk. If you want to see what a class actually looks like before you book, that's what the video at the top is for!

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