Spin Grip - Forward 2 Hand. This spin can be fun and FAST. Do not jump into this spin. When using the method of momentum generation I demonstrate in the lesson you'll gain speed and there will be no need for jumping.
Spin Grip - Forward 2 Hand. I'll cover both static and spinning pole. This is an excellent strength builder. It does require strength so more time may be needed to perform this move successfully. Keep at it, this is one of my favorite spins!
Spin Grip - Lateral Partial Split Grip. Take time with this spin. Do not jump and throw the body into the pole. Imagine lifting into spins and flowing around the pole. Play around with different leg variations. A strong thigh rest is helpful before
Spin Grip - Lateral 2 Hand. This spin is performed with the body off to the side of the pole. It requires more strength then forward 2 hand spins that face the pole. I'll cover both static and spinning pole technique. There are two hand/arm positions
Spin Grip - Lateral 2 Hand. I'll cover both static and spinning pole. There are two options for upper body placement included for spinning pole. Beginners be sure to start with placement 1. Feel free to use the wrapped arm position. This is covered
Spin Grip - Lateral 2 Hand. This is another spin where the body is to the side, or lateral, from the pole. This requires more strength then forward, 2 hand spins. I'll demonstrate how to increase momentum on a static pole as well as cover a few
Spin Grip - forward split grip. I'll cover two hand placements. We'll take a close look at proper positioning for both the top and bottom hands. In this video you'll see close ups of different hand placements for the bottom hand.
This is a transition to the floor. I'll break down the motion of the hips and legs. If you are a beginning pole dancer use the basic grip I demonstrate. This will be good practice for the proper placement of the shoulder for the shoulder mounts. If
This variation of a pole climb will require a bit more strength. Working on your pole holds and basic pole climb will be helpful. I will also cover how to add some spin to your climb. Strengthens: ADDUCTORS / QUADRICEPS / HAMSTRINGS / TIBIALIS
Another version of climbing the pole and a great muscle builder too. I'll show you three variations. Beginners feel free to give this one a try. Remember to keep your chest up and watch your form. This is a tough one! This climb requires more
I'll cover two variations of the figurehead. Because a strong side pole hold is needed for this move. Working on the figurehead can help prepare the body for aerial inverts. The advanced variation is a perfect transition into shoulder mount moves.
Having a good understanding of the Basic plank will help you on this move. Take it slow and start low. Also Known As: CKR / DROPBACK / FIGURE 4 / HANGBACK / LAYBACK Strengthens: ADDUCTORS / QUADRICEPS / GLUTES / ABDOMINALS
The Advanced Plank is a bit more challenging than the Plank. In this move the supporting arm will be below your body. Be sure to have a good understanding of the regular plank and proper leg grip for this move. It is helpful to master the plank
This is a pretty move. Don't forget to turn your knees in toward each other and squeeze your butt. Stay with the cross knee release until you feel very comfortable with this cross ankle release. If this move doesn't work for you try replacing it with
Learning to invert is a big step. Do not rush inverting. Never run and jump into your inverts as this can cause injury. Follow my cues for using control. Strengthens: BICEPS / ABDOMINALS / HIP FLEXORS / LATISSIMUS / TRAPPEZIUS / ROMBOIDS / PECTORALS
The inverted crucifix is an intermediate move, beginners can also work on this one by using a reverse handstand. This move is taught from the ground first. Beginners feel free to try this one, but without the invert!
Also known as: BAT,
This is a move both beginner and intermediate can perform because it is taught from the floor first. Also Known As: CRUCIFIX INVERT(ONE LEG) / TAMMY, Strengthens: ERECTOR SPINAE / HAMSTRINGS / ADDUCTORS / CALF
This is an outside leg hang. Before working on the gemini be sure that your invert is very controlled as you will need this to get into the position properly. We'll also cover how to get the most out of your knee pit grip. Also known as: OUTSIDE LEG
This leg hang requires a slightly different technique than the Gemini. You will also need a good, strong invert. We will look at a few ways to enter into this pose. Some will find this move easier than the gemini. Feel free to try out the scorpio
The pike variation of the hip hold requires more flexibility then the tuck. If you're having troubles extending the legs, work on the flexibility of your hamstrings (back of thighs) and lower back.
Also Known As: INVERTED PIKE, Strengthens:
This can be used as a move in itself or as a great way to transition in and out of other moves. We will also cover a fun combo to exit out from this move. Also Known As: APPRENTICE / SPLIT V HOLD, Strengthens: LATISSIMUS / TERES MAJOR / PECTORALS /
Performed with a smile, this fun pose will take advantage of your front arm pit hold. With a good aerial side pole hold and knowledge of your points of contact this move is relatively easy to master. I have included the aerial invert in the related
The ballerina is a beautiful move. This is not, the twisted variation so the back of the shoulder/arm pit will be against the pole. Hips are squared in this variation. This move requires shoulder, hip flexor, and quadriceps flexibility. Strengthens:
Think of this as the sister move to the Ballerina. This variation also requires shoulder, hip flexor, and quadriceps flexibility. The front of the shoulder/arm pit will be against the pole and your hips are open. Strengthens: ADDUCTORS / HAMSTRINGS /
This move is more difficult than the basic invert and should not be rushed into. Always be sure to perform the inverted V with control and not momentum. If you are just beginning to work on this move exit out using your basic invert position by just
I'll demonstrate two variations for this move. Pay close attention to the cues for shoulder and upper arm placement. The second variation is advanced and may not be suitable for every dancer. When beginning to work with split grips remember to
You may choose to use either an elbow or forearm grip. The caterpillar is a must know move. Many other pole moves are based off of the caterpillar. This is not the caterpillar climb. Strengthens: TRAPEZIUS / LATISSISMUS / PECTORALS / DELTOIDS /
This move is called a basic butterfly because you're not using a split grip yet. We will be using the forearm or elbow grip allowing you to keep the body closer to the pole. If you are not comfortable with the reverse handstand, this can be done from
In this variation of the butterfly we will be using the split grip. When practicing any of the split grips, begin by limiting your practices to no more than 2 times a week and always stretch the forearms after your session. Also Known As: LOTUS,
Master the Reverse Handstand before moving on to the Bum Slide. Pay close attention to the pole placement and hand placement to make this move more comfortable. Hamstring flexibility is a must to make this move smooth. Strengthens: PECTORALS /
Spin Grip- Lateral Two Hand. This is a challenging spin. Upper body strength and good timing is needed to create the most momentum. I'll break it down into simple variations. We will also take a look at spinning pole.
Spin Grip - Forward 1 Hand into Elbow Grip. One of our very own members created this move a few years ago. The beautiful Roxy-Pink. This is a fun transition spin when done on a static pole. It is a beautiful hold much like the ballerina when done
This move is a bit more challenging than the elbowstand. Start against the wall and work your way up to Handstands against the pole. Control is VERY important for this move do not use brute force. Strengthens: PECTORALS / DELTOIDS / TRAPEZIUS /
We'll break down the handstand body wave into a few steps, allowing those who cannot yet perform a handstand to work on this move as well. You'll also find this method and mechanics used on the floor for inverted body waves will translate into
This is a fun, 2 minute, intermediate routing. We will again work on flow and combination. I have divided this routing into different sections for you. Feel free to work on one section at a time mastering that particular section before moving on. Or