Face the pole. Go into a pole stand. Grip the pole with the lower half of your legs. Take your strong shoulder over the front of the pole. Bend your body down over your legs as if to bow. Hold the pose.
Bow
Headstand
Kneel on the floor facing the pole. Place both hands around the base of the pole. Stretch your legs out behind you as you place the top of your head on the floor in front of the pole. Kick your legs up towards the pole. Keep your legs straight for a headstand pose. The video […]
Shoulder Roll (Extended Legs) (Backwards Roll)
Lie next to the pole with your back on the floor. Bring both legs up towards the ceiling at the same time. Take your legs over your strong shoulder. Keep your legs straight as you take the tops of your feet onto the floor, over your strong shoulder. Slide your legs back to allow you […]
Cartwheel Spin (The Windmill)
Stand with your strong side closet to the pole. Place your strong hand around and on the pole about shoulder height, keeping your arm bent. Place your weaker hand just above this. Use your arms to help pull your body slightly up as you swing your inside leg up and out towards your stronger side […]
Attitude Spin Up
Attitude Spin-Up Tutorial by Pole Dance Community Attitude Spin Up Pole Dance Tutorial Start by sitting on the floor with your strong side closest to the pole. Place your strong inside arm high on the pole and your weak arm across your chest and on the pole. Kneel up on your bent inside leg and […]
Reverse Attitude Spin (Reverse Sunwheel Spin)
Place your strong inside arm high on the pole and your weak arm across your chest and on the pole. As you walk around the pole step on your outside foot. Swivel your body away from the pole on this outside foot and bring your inside leg out to the side. Take this leg behind […]
Fireman Spin Open (Cross Legged) (Firefly)
Place your strong arm high on the pole and walk around. Step your inside foot on the ground whilst placing your outside arm across your chest and onto the pole. Kick your outside leg out and around the pole keeping it straight. Cross your outside leg over the front of the pole so your calf […]
Butterfly Handstand
This pole dance tutorial will show you how to get into your Butterfly Handstand move. Learn the tips and tricks to make your Butterfly Handstand stronger.
Caterpillar Pose
Invert on the pole. Grip onto the pole tightly with your legs from your knees to your feet. Using your hands, push your body away from the pole and then up. Keep your strong or your weak arm straight and low on the pole, which ever is most comfortable for you. Take your other arm […]
Extended Butterfly
Learn how to perform the Extended Butterfly pole dance move with our step-by-step video tutorial. Master this pole move with PoleFreaks.