Next Level Beginner Training
Created by 123polingTeam
Last updated: October 9, 2023
Welcome to the Next Level Beginner Training! This is not a course but more of a guideline of what you can practice.
As the name suggests, this is the next level training and it is required for you to have a strong beginner foundation. If you're committed to ensuring the safety and success of your pole practice, it's essential to complete all 10 levels of our Beginner Fundamentals Course. At this level you can start practicing on a spinning pole. The moves and poses are upright, many of them utilize an active engagement. You have mastered a recliner in the BFC. While there are not too many beginner pole moves that are based on the recliner, you can try a combo suggested to you below. You are getting closer to the inversions and on this level, you will be introduced to an elbow stand with some variations as in introduction to inversions. However, inversions will be available to you after completing this level.
Here you will find the list of pole moves, spins, combos, transitions, conditioning on & off the pole you can start practicing right after completing the Beginner Fundamentals course.
Do not:
- Do not practice any of these moves before completing the Beginner Fundamentals Course (BFC). These moves require the skills, techniques, and the strength level that you will gain in the BFC. If you are just joining our platform, please enroll in the BFC and go over all the lessons. each move and preps has the requirement you need to meet in order to move to the next level. Even if you are an experienced pole dancer, go though the course and cross-check your fundamentals.
- Do not choose moves and posed with the same grip for 1 training session. It will lead to skin burns, soreness, and overtraining. Ex: poses like Swan Sit & Crossed Leg Sit use the same points on contacts. Chose just 1 move per training and perhaps incorporate it into a combo. If you are doing pole conditioning, choose 1 exercise incorporating 1 grip technique and another exercise using another grip technique.
How to practice
Just like in the BFC, select exercises for warm-up, floor & pole conditioning, then work on spins or spin combos, transitions, pole moves, and combos.
Sending...Successfully shared.
80
items
Last updated:
October 9, 2023
The Plank Shoulder Taps exercise is designed to effectively train and strengthen multiple muscle groups, including your core, glutes, arms, wrists, and shoulders. This is particularly beneficial for pole dancers as it enhances overall strength and stability, crucial for executing advanced pole moves and maintaining control during dynamic routines. To maximize its benefits, incorporate Plank Shoulder Taps into your regular fitness routine. Aim to practice this exercise for at least 3 sets of 10-15 repetitions, gradually increasing the intensity and repetitions as your strength improves. Consistent practice will lead to enhanced core stability and upper body strength, which are essential for pole dancers looking to elevate their performance.
Floor Wipers Floor wipers are a highly effective exercise that not only targets the oblique muscles of the lateral abdomen but also engages the deep core muscles and the rectus abdominis, commonly known as the "six-pack" muscles. For pole dancers, this exercise is especially valuable as it helps build a strong and stable core—essential for executing advanced pole moves with control and grace. Core Strength: Pole dancing requires precise control of your body weight, especially when performing inversions, spins, and holds. Floor wipers help strengthen the entire core, including the deep stabilizing muscles, providing you with the necessary strength to execute moves with finesse. Oblique Engagement: As pole dancers, you often engage your oblique muscles during twisting and turning motions. Floor wipers specifically target these muscles, enhancing your ability to twist gracefully and maintain stability during dynamic spins. Balance and Control: A strong core contributes to improved balance and control while on the pole. You'll find it easier to maintain balance during inverted poses and execute seamless transitions between moves. Injury Prevention: A well-conditioned core can help prevent injuries that may occur due to overexertion or improper technique in pole dancing. Strengthening the deep core muscles provides additional support to your spine and surrounding structures. Sets and Repetitions: Begin with 3 sets of 10-12 repetitions per set. As your core strength improves, you can gradually increase the number of sets or repetitions to further challenge your muscles. Proper Form: Maintain proper form throughout each repetition, focusing on controlled movements. Avoid excessive swinging or momentum, as this can reduce the effectiveness of the exercise. By consistently practicing floor wipers, you'll fortify your core muscles, improve your pole dancing abilities, and reduce the risk of injuries related to this physically demanding art form. Keep in mind that core strength is a valuable asset for any pole dancer, enhancing your stability, control, and overall performance.
In the context of pole dancing, understanding shoulder flexion and extension is crucial as these movements are integral to various pole tricks and transitions. Shoulder flexion, which engages the anterior deltoid, pectoralis major, and coracobrachialis muscles, is often employed when lifting your body onto the pole or when performing moves that require an overhead reach. On the other hand, shoulder extension, utilizing the latissimus dorsi, teres major and minor, and posterior deltoid muscles, is essential for moves that involve arching or extending away from the pole. Mastering these shoulder movements not only enhances your overall pole dance performance but also contributes to greater strength and control during routines. Whether you're executing pole climbs, fluid transitions, or intricate spins, a solid understanding of shoulder flexion and extension enables you to move with grace and confidence on the pole. Perform this exercise for around 3 sets of 10-12 repetitions. Ensure that you maintain proper form and control throughout each repetition.
Lateral Arm Raises The lateral raise is a dynamic strength training exercise designed to target and strengthen the lateral deltoid muscles, which are essential for creating stability in pole dancing. In addition to toning the shoulders, this exercise engages the trapezius muscles in the upper back, contributing to overall upper body strength and stability—a crucial asset for any pole dancer. Upper Body Stability: As you progress in pole dancing, you'll perform intricate spins, holds, and inversions. Strong lateral deltoids and upper back muscles play a pivotal role in maintaining balance and stability during these demanding movements. Injury Prevention: Building shoulder strength can reduce the risk of overuse injuries that can occur in pole dancing. Strengthening the supporting muscles in the upper back, like the trapezius, contributes to injury prevention by promoting balanced muscle development. Sets and Repetitions: Start with 3-4 sets of 10-12 repetitions per set. This rep and set range is effective for building strength and muscular endurance without overexertion. By consistently practicing lateral raises, you'll enhance your shoulder strength, improve your pole dancing performance, and reduce the risk of injuries associated with this dynamic and challenging art form. Remember to focus on proper form and control during each repetition for the best results.
Twisted Mountain Climbers are a dynamic exercise that serves as a valuable addition to the training regimen of pole dancers. This exercise incorporates twisting actions that target the oblique and abdominal muscles, key areas of strength needed for pole dancing. Here's why Twisted Mountain Climbers are beneficial for pole dancers and recommendations on how to incorporate them into your routine: Core Strengthening: Pole dancing requires a strong and stable core to execute various moves with precision and control. Twisted Mountain Climbers are excellent for enhancing core strength, particularly targeting the oblique muscles. A strong core allows for better balance and control on the pole. Cardiovascular Conditioning: The dynamic nature of Twisted Mountain Climbers elevates your heart rate, turning this exercise into a cardiovascular workout. Improved cardiovascular fitness contributes to better endurance during pole dance routines. Agility and Flexibility: Pole dancers often perform intricate spins and transitions that demand agility and flexibility. Twisted Mountain Climbers improve agility by engaging multiple muscle groups simultaneously. The twisting motion also enhances spinal flexibility, which is beneficial for executing graceful twists and turns on the pole. Sets and Repetitions: Begin with 3-4 sets of 15-20 repetitions per set. Gradually increase the intensity and duration as your fitness level improves. Proper Form: Maintain proper form throughout each repetition. Ensure your wrists are aligned under your shoulders, engage your core, and execute the twisting motion with control. Variations: To intensify your workout, consider adding variations like faster tempo. Twisted Mountain Climbers are a versatile exercise that addresses multiple aspects of pole dance preparation. By incorporating this exercise into your training routine, you'll develop a strong core, improve cardiovascular fitness, and enhance agility —essential attributes for a successful and safe pole dance performance.
Cupid Crunches: Building Core Strength and Secure Knee Hooks Cupid Crunches are a challenging and impactful exercise that can significantly benefit pole dancers of all levels. This exercise demands active engagement and focuses on building core strength, enhancing your ability to secure knee hooks, and developing a robust full-body foundation. Here's why Cupid Crunches are a valuable addition to your pole dancing training: Core Strengthening: Core strength is paramount for pole dancing as it provides stability and control during various maneuvers. Cupid Crunches specifically target your core muscles, including the obliques, which play a vital role in maintaining balance and executing moves that involve twisting and spinning on the pole. Secure Knee Hooks: Achieving a secure knee hook is essential for executing many pole moves and poses. Cupid Crunches help you develop the necessary strength in your knee hook by requiring you to actively engage and squeeze your heel toward your hips, mimicking the action required for a confident knee hook on the pole. Full-Body Engagement: While Cupid Crunches primarily focus on the core, they engage multiple muscle groups throughout your body. This exercise promotes overall strength and stability, which is advantageous for performing a wide range of pole dance moves. Stick to your level: Begin by practicing Cupid Crunches from a standing position on the ground. Avoid attempting this exercise aerially until you have developed the necessary strength and technique. Aerial Cupid Crunches are best suited for intermediate and advanced pole dancers. Sets and Repetitions: Start with 2 sets of 8-12 repetitions per set. Proper Form: Maintain proper form throughout each repetition. Ensure that you actively engage your core muscles and concentrate on squeezing your heel toward your hips for a secure knee hook simulation. Progressive Challenge: To challenge yourself further, you can experiment with variations, such as adding weights for increased resistance. Cupid Crunches are a powerful exercise that targets essential aspects of pole dancing, including core strength and knee hook security. By diligently practicing this exercise from a standing position, you'll develop the strength and technique required for more advanced pole moves. As you progress in your pole dance journey, Cupid Crunches will become a valuable tool in your repertoire for building a strong and capable pole dancer's physique.
Pole Squats: Elevating Your Conditioning and Balance Pole squats are an excellent pole conditioning exercise that takes your strength and balance to the next level. Building upon the foundation you established in the Beginner Fundamentals Course (BFC), this exercise introduces a new dimension to your training. In the BFC, you practiced pole squats with hand support, but in this training, you'll advance to the next stage. One-Hand Support: Your progression begins with one-hand support during pole squats. This variation challenges your core stability and upper body strength as you rely on a single hand to maintain balance. It's a significant step forward from the two-hand support you practiced earlier, highlighting your growth in pole dance conditioning. Mastering No-Hands: As your strength and technique improve, the ultimate goal is to perform pole squats with no hand support. This advanced variation not only showcases your enhanced technique and strength but also emphasizes your exceptional balance and core engagement. Enhanced Climbing Technique: Pole squats significantly enhance your climbing technique. The engagement required to execute this exercise translates into improved control and efficiency during climbs, making your ascents smoother and more controlled. By incorporating one-hand and no-hand pole squats into your training regimen, you're not only strengthening your physical capabilities but also refining your technique and balance. This exercise serves as a valuable tool to help you reach new heights in your pole dancing journey, showcasing your progress and commitment to excellence.
Air Kicks: Elevate Your Pole Fitness with Versatile Conditioning Air Kicks is a pivotal step in your pole fitness journey, building upon the foundation laid by the Shin Presses you've mastered in the Beginner Fundamentals Course (BFC). This multifunctional exercise is a transformative full-body workout, essential in preparing you for a wide array of pole moves. Holistic Conditioning: Air Kicks encompass holistic conditioning that addresses multiple aspects of your pole dance repertoire. It diligently hones your shin presses, ensuring a strong and confident one-leg stand on the pole. Simultaneously, it engages your core as you execute dynamic leg kicks, refining your pole pull-ups, and fine-tuning your ability to perform without microbends. Full-Body Engagement: As you embark on Air Kicks, you'll experience the beauty of full-body engagement. From the lower body's role in shin presses to the upper body's dynamic leg kicks, this exercise encourages a harmonious connection between your core, arms, and pole. Versatile Preparation: Air Kicks exercise serves as versatile preparation for an array of pole moves & transitions. The core strength and balance cultivated here will play a pivotal role in your ability to tackle advanced tricks and spins in your pole dance journey. Progression Path: Begin your journey with Air Kicks by following the comprehensive progressions outlined in the tutorial. These steps ensure a gradual and structured approach to building strength, balance, and skill.
Aerial Fan Kicks: Elevate Your Pole Conditioning and Strength Aerial fan kicks represent a multifaceted pole conditioning exercise that delves into various layers of strength, control, and coordination. Guided by Ashley Fox's expert tutorials, this exercise introduces a progression-based approach, ensuring you confidently master each variation before progressing to the next. Building upon your foundation from the Beginner Fundamentals Course (BFC), where you perfected fan kicks from both floor and standing positions, Ashley now extends your practice to aerial fan kicks, adding a new dimension to your training. Progressive Variations: Ashley's tutorials take you through a series of progressive variations, starting with low aerial fan kicks and gradually increasing the height of your leg lifts. Each step in the progression challenges your core strength, shoulder stability, and overall body engagement. Core Intensity: Aerial fan kicks demand heightened core engagement, especially as you lift your legs higher into the aerial space. This exercise serves as a formidable core workout, strengthening your abdominal muscles as they work diligently to control and elevate your legs. Bicep Grip Challenge: Maintaining a secure bicep grip position aerially is a challenge on its own. It requires focus, precision, and a strong upper body. As you navigate through the variations, you'll find your bicep grip improving, adding a new layer of technical finesse to your pole dance repertoire. Full-Body Engagement: Aerial fan kicks are a testament to full-body engagement. From your arms and shoulders, which must uphold the bicep grip, to your core, responsible for leg lifts, and even your quads, which keep your legs straight, this exercise involves multiple muscle groups. The result is not only enhanced strength but also improved body control and awareness. Coordination Challenge: Alternating sides while performing fan kicks adds an extra layer of coordination challenge to this exercise. It's essential to practice from both sides to ensure balanced development and refine your coordination skills. Practice Requirement: Perform 3-5 consecutive fan kicks in a row for 3 sets on each side into your regular practice routine. This practice requirement is designed to push your stamina, technique, and control to new heights, making you even more proficient in this dynamic exercise. By dedicating yourself to mastering aerial fan kicks, you're expanding your pole conditioning horizons and further enhancing your strength, technique, control, and coordination. It's a valuable exercise that complements your overall pole dance journey, equipping you with the tools and skills to excel in more complex pole moves and routines.
Floor Pole Pull-Ups: Progressing Toward Pole Mastery Floor Pole Pull-Ups is a formidable pole conditioning exercise that challenges your strength and control. While the full version, which involves pulling up and lifting straight legs, is an advanced move not suitable for beginners, we can adopt a progressive approach to help you build the necessary skills. Progression Approach: In the Beginner Fundamentals Course (BFC), you've already conquered the first preparation: pulling up and lifting your hips off the floor while keeping your feet grounded. Now, at this level, you can advance to the second preparation. This involves pulling up, lifting your hips, and gradually lifting your feet off the floor as well. This step-by-step progression ensures that you build the required strength and technique in a safe and controlled manner. Full-Body Engagement: This exercise challenges your upper body, particularly your arms and shoulders, as you perform the pulling motion. Additionally, your core plays a crucial role in lifting your hips and legs, contributing to enhanced abdominal strength. To keep your legs straight you need to engage your quads as well. It's a comprehensive workout that targets multiple muscle groups simultaneously. Strength and Control: As you progress through the preparations, you'll notice a significant improvement in your strength and control. The ability to lift both your hips and feet off the floor showcases your increased upper body and core strength, reflecting your dedication to pole mastery. As you progress through the preparations, you're not only building strength and control but also laying the foundation for more advanced pole exercises in the future.
Elbow Hook Leg Lifts: Progress and Patience for Pole Mastery Elbow Hook Leg Lifts are a fundamental pole conditioning exercise that you encountered in the Beginner Fundamentals Course (BFC), where you were introduced to this unique grip through variations like the baby hold and knee tucks. Now, in this training, you have the opportunity to follow tutorial progressions and further refine your skills in leg lifts, pencil holds, and bent-leg variations. Progressive Approach: The key to mastering Elbow Hook Leg Lifts lies in taking a progressive approach. Begin with one variation and work diligently to master it before progressing to the next. Pole dance is an art that rewards patience and perseverance, so embrace each step of your journey. Training Steps: To build strength and confidence, it's essential to follow a structured training regimen. Start with 5 quick leg lifts on each side, ensuring you maintain balance by switching sides. In the leg lifts and pencil holds variations, focus on keeping your legs completely straight, engaging your quadriceps for stability. Perform 2 sets on each side. Hold Positions: As you advance, challenge yourself by holding each position for 3-5 seconds. This step enhances your control and showcases your progress. Again, aim for 2 sets on each side to ensure balanced development. Strength and Confidence: Elbow Hook Leg Lifts are not just about building physical strength but also about cultivating confidence and poise on the pole. Each successful lift represents a milestone in your pole dance journey, showcasing your dedication and commitment. Patience and Persistence: Pole dance is an art form that rewards those who embrace patience and persistence. It's entirely normal for your progress to take several training sessions. Understand that every moment you spend perfecting these moves is an investment in your growth as a pole dancer. Comprehensive Conditioning: Beyond pole dance, Elbow Hook Leg Lifts provide comprehensive conditioning for your body. This exercise will help you engage your core, shoulders, and quads, contributing to improved strength and stability, which will benefit you in all aspects of your pole dancing journey. As you embark on your journey with Elbow Hook Leg Lifts, remember that mastery is a journey, not a destination. Celebrate your achievements along the way and keep pushing your boundaries. You have the potential to become a skilled and confident pole dancer.
Elbow Hook Hip Tucks: Elevating Pole Mastery with Control and Precision Elbow Hook Hip Tucks represent a pinnacle of beginner pole conditioning, demanding the utmost control, coordination, and engagement. This challenging exercise builds upon your mastery of three leg variations—knee tucks, straight legs, and pencil holds—that you've diligently practiced. Now, it's time to integrate these skills into a fluid and dynamic sequence. Progressive Mastery: Before diving into Elbow Hook Hip Tucks, ensure you have mastered each leg variation separately. This step-by-step approach allows you to build a strong foundation and develop the essential strength and balance needed for this exercise. Control and Coordination: Elbow Hook Hip Tucks are an exercise in control and coordination. As you perform each circuit, precision is paramount. Resist the urge to rush through the poses; instead, focus on transitioning between leg positions with deliberate control and grace. Engagement: Your engagement is key to success in Elbow Hook Hip Tucks. The exercise requires a full-body commitment, engaging your core, shoulders, quads, and the intricate muscles involved in the elbow hook grip. By honing your engagement, you'll enhance your strength and stability on the pole. Structured Progression: Begin your practice with 1 circuit, performing 2 sets on each side. Your initial goal is to perform 3 circuits consecutively without needing to step down to the floor. This structured progression ensures you gradually build the stamina and proficiency required for this advanced exercise.
Forearm Press Hip Tucks: Mastering the Forearm Press Grip with Strength and Precision Forearm Press Hip Tucks mark the culmination of your journey with the forearm press grip—a testament to your dedication, skill, and strength. Having diligently honed your mastery of various Forearm Press leg variations in the Beginner Fundamentals Course (BFC), you are now poised to embrace this advanced challenge. The Ultimate Test: Forearm Press Hip Tucks serve as the ultimate test of your forearm press grip proficiency. In this exercise, you'll seamlessly transition between 3 leg positions while maintaining impeccable form and unwavering engagement. Leg Variation Mastery: Your preparation in the BFC included mastering all 3 leg variations individually. Now, it's time to harness that mastery and weave it into a harmonious sequence. From knee tucks to straight legs and pencil holds, each transition is an opportunity to demonstrate your prowess. Unwavering Form: Form and engagement are paramount in Forearm Press Hip Tucks. As you switch between leg positions, ensure that your form remains unwavering. Precision and control are your allies on this challenging journey. Structured Progression: Begin your practice with a single circuit, performing 2 sets on both sides. Your goal is to advance to 3 consecutive circuits without needing to step down to the floor. This structured progression ensures steady growth in strength and proficiency. Your Journey Continues: Forearm Press Hip Tucks signify a significant milestone, but they are not the end of your journey. Pole dance is a continuous exploration of your capabilities, and this exercise opens the door to even greater heights.
Stylized Spin: Elevating the Inside Leg Hook The "Stylized Spin" is a variation that breathes new life into the familiar Inside Leg Hook Spin you mastered in the Beginner Fundamentals Course (BFC). This innovative spin transforms the ordinary into the extraordinary by changing the grip, implementing pivoting techniques, and tilting your body, resulting in a brand new and mesmerizing spin that adds style, flow, and flair to your pole repertoire. Creative Modification: The heart of the "Stylized Spin" lies in its creative modification. By altering the grip, you unlock a world of possibilities that infuse your spin with elegance and sophistication. Pivoting Technique: Incorporating pivoting techniques elevates the spin to new heights. As you gracefully pivot, your movement takes on a dynamic quality, captivating both you and your audience. Body Tilt: Tilting your body introduces a flair to the spin, creating a sense of drama and artistry. This subtle change in angle adds depth and intrigue to your performance. Versatile Charm: The beauty of the "Stylized Spin" is its versatility. Whether you're on a static or spinning pole, this spin shines with equal brilliance, allowing you to adapt its style, flow, and flair to your preferred setting. This variation offers a canvas on which to paint your own unique style and infuse your performance with a touch of magic.
Pole Cuddle Combo: A Tasteful Descent to Elegance The "Pole Cuddle Combo" is not your ordinary sequence—it's a graceful and tasteful descent to the floor that weaves together a series of captivating elements. This exquisite sequence begins with a beautiful leg extension, creating the momentum for a seamless transition into the chair spin. Elegant Leg Extension: The journey begins with a breathtaking leg extension that sets the stage for the entire combo. This extension creates the momentum you'll need for the upcoming spins and transitions. Chair Spin: As you gracefully transition into the chair spin, you'll lower yourself towards the floor with poise and elegance. The descent is just the beginning of this mesmerizing flow. Flowing Momentum: At the base of the pole, the momentum from the spin seamlessly carries you into additional rotations, adding an element of dynamic movement and flow. Floorwork Mastery: While on the floor, the magic of the "Pole Cuddle Combo" continues with a shoulder stand leg kick and a shoulder roll. These elements are not just individual moves but pieces of a graceful puzzle that you've practiced and perfected in the Beginner Fundamentals Course (BFC). Connecting and Stylizing: In this tutorial, Shaina will guide you in connecting and stylizing these elements, elevating the "Pole Cuddle Combo" into a mesmerizing performance that showcases your artistry. The "Pole Cuddle Combo" is a testament to the elegance and storytelling of pole dancing. As you practice and refine each component, you'll weave them together into a harmonious dance that mesmerizes your audience with its grace and beauty.
Turn Up Combo: Spinning Pole's Dynamic Fusion The "Turn Up Combo" is an exhilarating dance sequence that finds its home on the spinning pole, where the magic of pole dance unfolds with breathtaking spins and a seamless change of direction right in the heart of the combo. Four Spins, One Dance: In the "Turn Up Combo," you'll showcase your mastery of spins, including the Inside Leg Hook Spin, Sunwheel Spin, and Chair Spin, all of which you have previously mastered in the Beginner Fundamentals Course (BFC) on a static pole. Now, the challenge lies in holding each position seamlessly on a spinning pole while combining all these shapes together. Mid-Combo Direction Change: What sets this combo apart is the mid-combo direction change. Just when your audience thinks they've seen it all, you'll execute a flawless shift in direction, surprising and delighting with your skill and grace. The "Turn Up Combo" is a testament to the mesmerizing possibilities of spinning pole artistry. As you master this combination, you'll explore the endless potential of spins and directional changes, creating a dance that both challenges and enchants, leaving your audience in awe of your pole dance journey.
Juliette Combo: Embrace Grace and Flow The "Juliette Combo" is a beautiful sequence that weaves together a series of mesmerizing pole moves, creating a beautiful and flowy performance. This combination gracefully transitions through a dip turn, pirouette, float spin, and a modified back spin, creating elegance and fluidity. Dip Turn: The journey begins with a dip turn, a move that adds a touch of drama and intrigue to your performance. It sets the stage for the enchanting dance that follows. Pirouette: As you move into the pirouette, you'll embody poise and grace, twirling with a sense of delicate precision that captivates your audience. Float Spin: The float spin introduces an element of weightlessness to the combo, as if you're effortlessly gliding through the air. This move adds an ethereal quality to your dance. Modified Back Spin: The combo culminates with a modified back spin, showcasing your mastery of pole technique. In this spin, you'll use just one hand, creating an additional layer of artistry and control. If needed, you can also opt to hold the pole behind you. The "Juliette Combo" is more than just a sequence of moves; it's a symphony of grace and flow, a testament to your artistry as a pole dancer. As you practice and perform this combination, you'll discover the joy of storytelling through movement, leaving your audience spellbound with every twirl and turn.
Double Fan Kick Combo: A Stunning Sequence of Spins The "Double Fan Kick Combo" is a sequence that seamlessly weaves together two consecutive fan kicks, a figure 4 spin, and a chair spin, creating a mesmerizing performance. Dynamic Fan Kicks: The combo kicks off with two back-to-back fan kicks, a dynamic and visually captivating movement that adds an element of flair to your routine. These kicks will draw your audience's attention and set the stage for the rest of the combo. Figure 4 Spin: Following the fan kicks, you'll gracefully transition into a figure 4 spin, demonstrating your control and poise on the pole. This spin adds a touch of elegance and style to your routine, showcasing your ability to move with fluidity. Chair Spin: The final piece of this captivating puzzle is the chair spin, a spin that combines strength and grace in a beautifully balanced manner. Static and Spinning Possibilities: While the tutorial demonstrates the "Double Fan Kick Combo" on a static pole, it's worth noting that this sequence can also be performed on a spinning pole. The choice between static and spinning poles allows you to tailor your performance to your preference and skill level. Whether you choose a static or spinning pole, this combo promises to leave your audience in awe of your talent and creativity.
Back Hook To Chair Spin Combo: Dynamic Directional Shift The "Back Hook To Chair Spin Combo" is an elegant sequence designed specifically for a spinning pole. While it may appear similar to the "Chair To Back Spin Combo," this combo holds a distinct charm with several key differences that you'll uncover in this tutorial. Spinning Pole Beauty: This combination comes to life on a spinning pole, where the beauty of each pose is extended, allowing you to showcase your strength, grace, and control in a captivating whirl of motion. Pirouette Entry: The journey begins with a graceful pirouette, setting the stage for your backward rotation. This entry adds a touch of sophistication and intrigue to the combo. Modified Grip: Unlike the regular Back Hook spin that typically uses a bicep grip, the "Back Hook To Chair Spin Combo" introduces a modified grip. Exploring this grip is essential, and you'll discover the reasons behind it in the most common mistakes section. Unique Transition: One of the defining features of this combo is the unique transition between the two poses. You start spinning backward and smoothly transition into the chair spin, where you'll be spinning forward. To achieve this, you'll extend your legs and gracefully guide them out and around, creating a seamless shift in direction.
Chair To Back Spin Combo: Spinning Elegance and Direction The "Chair To Back Spin Combo" is a dynamic and graceful sequence that truly comes to life on a spinning pole. This combination takes advantage of the spinning pole's unique qualities, allowing you to hold each pose longer and infuse your dance with mesmerizing elegance. The captivating twist in this combo is the seamless transition from spinning forward to switching directions into a back spin. Spinning Pole Elegance: The spinning pole adds an enchanting dimension to this combo, enhancing the beauty and fluidity of your movements. Each pose is extended, allowing you to showcase your strength and grace in a captivating whirl of motion. Directional Shift: What sets this combo apart is the intriguing directional shift. Starting with a forward spin and smoothly transitioning into a back spin adds depth and complexity to your performance. This twist challenges your control and artistry, creating a mesmerizing contrast in your dance. Mastering the Transition: The key to mastering the "Chair To Back Spin Combo" lies in the finesse of your transitions. As you move from the chair pose to the back spin, it's an opportunity to express seamless elegance and control, making it a highlight of your routine. This combination is a testament to the allure of spinning pole artistry. As you practice and refine the "Chair To Back Spin Combo," you'll discover the joy of dancing with the pole's rotation, creating a dance that captivates and enchants your audience.
The "Chair to Knee Hook Sit Spin" is a mini combo designed specifically for a spinning pole. This choice is deliberate, as it transforms the static Knee Hook Sit into a dynamic spin. This elegant combination seamlessly merges the chair spin and the knee hook sit, leveraging the spinning pole's unique properties to create a mesmerizing performance. Dynamic Transformation: While the Knee Hook Sit is a static position on a traditional pole, it takes on a dynamic quality on a spinning pole. The chair spin initiates the momentum, propelling you into motion, and as you hook your knees, the spinning pole continues to generate momentum, creating a graceful and continuous spin. Mastering the Foundation: You've already honed your skills in both the chair spin and the knee hook sit in the Beginner Fundamentals Course (BFC). Now, in this tutorial, you'll elevate your abilities to new heights, exploring the seamless connection between these two moves. Grace and Control: The "Chair to Knee Hook Sit Spin" invites you to showcase grace and control as you effortlessly transition from one element to the next. The spinning pole amplifies the beauty of this combination, allowing you to create a performance that is both dynamic and elegant. As you embark on mastering the "Chair to Knee Hook Sit Spin," you'll discover the unique thrill of spinning pole dynamics and the artistry of combining movements to create a breathtaking dance that leaves your audience in awe.
Cradle Spin: Mastering the Vertical to Horizontal Transition The Cradle Spin presents a unique challenge—transitioning from a vertical standing position to a graceful horizontal spin. This intriguing transformation adds an element of artistry and complexity to your pole dance journey. Navigating the Challenge: The core challenge of the Cradle Spin lies in the seamless shift from a vertical stance to a horizontal spin. It demands not only strength and technique but also a deep understanding of the movement's fluidity. As you practice, refer to the "most common mistakes" section to fine-tune your execution. Positioning the Pole: A pivotal moment in the Cradle Spin is placing the pole securely atop your thigh. This contact point ensures stability and a graceful rotation. Mastering this detail is key to executing the move with finesse. Variations for Exploration: The Cradle Spin offers room for creative exploration. Start with the foundational Tuck Spin before delving into two other intriguing variations. Each variation brings its own distinct character and flair to your pole dance repertoire. Static and Spinning Pole Dynamics: On a static pole, generating momentum is essential for the Cradle Spin. As you spin, you'll descend toward the floor, requiring control and grace in your movements. Conversely, on a spinning pole, the challenge lies in holding the tuck position as the pole spins around you, adding a layer of difficulty. As a beginner pole dancer, it's recommended to work with momentum initially, gradually building your skills. As you master the nuances and explore variations, you'll unlock the full potential of this spin, elevating your pole dancing to new heights.
Chair Spin With Elbow Hook Grip: Glide and Hold The Chair Spin With Elbow Hook Grip is a distinctive pole move that showcases its full glory on a spinning pole. While it may appear as a spin, this move is, in fact, a static position that comes to life in the enchanting realm of a spinning pole. In your journey through the Beginner Fundamentals Course (BFC), you've already learned the chair spin with regular and split grips, but the elbow hook grip brings a twist to the dance. Dynamic Yet Static: The magic of the Chair Spin With Elbow Hook Grip lies in its ability to transcend the boundary between dynamic movement and static hold. This move defies gravity on a spinning pole, giving the illusion of a graceful spin while you maintain a steadfast grip. Preparation and Practice: To execute this challenging move, a proper preparation is essential. In the tutorial, you'll find a preparatory step: tucking your knees up to the side of the pole. Begin by practicing this step to build strength and confidence. On a static pole, challenge yourself to hold this tucked position for 5 seconds. Once you feel strong and ready, you can gradually transition to practicing on a spinning pole. The Chair Spin With Elbow Hook Grip is a testament to the fusion of static strength and spinning artistry. As you embark on this journey, you'll explore the boundaries of pole dancing, unveiling the mesmerizing beauty of controlled motion and the allure of the spinning pole.
Carousel Spin With Elbow Hook: Elevating Your Spin Mastery Prepare to elevate your pole dance spin mastery with the Carousel Spin With Elbow Hook. This enticing move is the natural progression from the chair spin with elbow hook, revealing a dynamic spin that truly shines on a spinning pole. Spinning Elegance: The true magic of the Carousel Spin With Elbow Hook comes to life on a spinning pole. Pole Conditioning: It's important to note that on a static pole, this move is primarily a hold rather than a spin. To prepare for the spinning variation, you'll engage in essential pole conditioning and practice the necessary prep moves. Only attempt this spin on a spinning pole once you can confidently hold the position for a minimum of 5 seconds on a static pole. Unlock the exhilarating world of spin mastery with the Carousel Spin With Elbow Hook. This tutorial is your gateway to seamlessly transitioning from static holds to mesmerizing spins, all while building strength, control, and elegance on the pole.
Extended Carousel Spin With Elbow Hook Grip: Mastering Pole Dance Elegance and Strength Prepare to embark on an exhilarating journey of pole dance mastery as you dive into the challenging world of the Extended Carousel Spin With Elbow Hook Grip. This advanced variation demands the utmost engagement of your back, shoulders, core, and leg muscles while delivering an enchanting display of grace and strength. Advanced Elegance: The Extended Carousel Spin With Elbow Hook Grip stands as one of the most challenging variations, requiring muscle engagement to maintain its exquisite form. As you progress in your pole dance journey. Total Body Engagement: In this tutorial, you'll discover the art of total body engagement. Your back, shoulders, and core will work in harmony as you gracefully transition through each rotation. The key to success lies in maintaining perfectly straight legs, a feat that demands rigorous conditioning and practice. Pencil Position Mastery: To conquer this advanced variation, it's imperative to have a strong foundation. Practice holding the pencil position for a minimum of 5 seconds on a static pole. This exercise will not only build the necessary strength but also ensure you're prepared to tackle the extended carousel spin with confidence and poise. The Extended Carousel Spin With Elbow Hook Grip is your chance to master the delicate balance between elegance and strength in pole dance.
Carousel Spin With Split Grip: Mastering the Art of Controlled Elegance This captivating spin is a testament to your dedication and skill, requiring precise control and mastery of an advanced pole grip. Caution for Split Grip: The Split Grip is a formidable pole grip, known for its challenge. While we've introduced it in our beginner series, it is typically reserved for static pole spins and basic holds like the Baby Hold and Knee Tucks. As a beginner, your focus should be on mastering the Split Grip for static pole spins before attempting it on a spinning pole and more difficult pole holds. Foundation Building: In the Beginner Fundamentals Course (BFC), you've laid the groundwork for the Split Grip through various indirect preparations. These preparations, such as the Half Bracket Grip and Forearm Press, have familiarized you with the necessary actions and muscle engagements for the top arm. Balancing Act: The Carousel Spin With Split Grip requires a delicate balance. Your top arm maintains a regular grip position while actively pulling down, engaging your back and shoulders—an action reminiscent of the Half Bracket Grip and Forearm Press exercises. Meanwhile, the bottom arm remains straight and pushes away from the pole, placing strain on the wrist and forearm. To execute this move successfully, you'll need both shoulder and back strength to handle the demands. Strong Foundation: Your journey through the BFC and this training has provided you with a solid foundation for this move. The conditioning exercises, particularly those focusing on elbow hook grip, have equipped you with the necessary strength and technique to level up to the Carousel Spin With Split Grip. As you embrace the Carousel Spin With Split Grip, you embark on a journey of controlled elegance. This move celebrates your dedication to mastering intricate pole dance techniques, making each rotation a testament to your skill and artistry.
Extended Carousel Spin with Split Grip: A Test of Strength and Precision The "Extended Carousel Spin with Split Grip" is a spin that challenges your strength, precision, and control on the pole. This spin introduces the formidable split grip, a hold that demands both skill and conditioning, particularly in the wrists and forearms. Building Grip Strength: In the Beginner Fundamentals Course, you laid the foundation for this challenging grip through wrist and forearm conditioning. Some of you even began familiarizing yourselves with split grip through exercises like baby holds and chair spins with a split grip. Pencil Hold Prep: In this tutorial, you'll find a pencil hold prep, an exercise that places you in the split grip position. While it's an advanced hold, the prep is primarily designed for you to feel the position and understand its demands. Practice on a Static Pole: It's advisable to practice the "Extended Carousel Spin with Split Grip" on a static pole. This will allow you to build strength and confidence in this challenging grip position. Exercise Caution on a Spinning Pole: It's crucial to note that attempting the "Extended Carousel Spin with Split Grip" on a spinning pole is not recommended for beginners. Holding a split grip position is already demanding, and doing so on a spinning pole adds another layer of complexity. It's advisable to leave this move for a strong intermediate level when you've built sufficient strength and skill.
Twisting Ascent: A Fluid Journey from Floor to Standing The "Twisting Ascent" is a transition that takes you from the floor to a standing position, combining a series of graceful movements to create a seamless flow. This sequence involves knee pivoting, the formation of a diamond shape, and a reverse body roll, all designed to elevate your pole dance artistry. Knee Pivoting: The journey begins with an elegant knee pivoting movement, setting the stage for the ascent. This pivotal step adds a touch of sophistication to the transition. Creating a Diamond Shape: As you progress through the Twisting Ascent, you'll find yourself forming a diamond shape with your body, a visually striking element that enhances the beauty of your performance. This unique shape adds depth and dimension to your routine. Pay close attention to the most common mistakes section. Reverse Body Roll: The culmination of the ascent involves a reverse body roll, a graceful and fluid movement that brings you to a standing position. This roll is not only a demonstration of your technical skill but also a showcase of your ability to make every move appear liquid and effortless. Personal Tips and Fluidity: In the tutorial, you'll benefit from Jeni Janover's personal insights and expert guidance. Her tips will help you refine your technique and make the Twisting Ascent a truly fluid and captivating part of your pole dance repertoire. With dedication and practice, you'll master this transition and infuse it with the fluidity that sets your performance apart.
Dirty Plié: Embrace the Versatility of Transition The "Dirty Plié" offers you the freedom to make your transition as raw and edgy as you desire or refine it to pristine elegance — the choice is yours! This versatile move serves as a captivating transition from a standing position to the floor, with the added flexibility of executing it with or without a pole. Express Yourself: The "Dirty Plié" allows you to infuse your unique style and character into your performance. Whether you opt for a gritty, raw execution or a polished, refined transition, this move empowers you to express yourself fully through your pole dance. Pole Optional: One of the exceptional features of the "Dirty Plié" is its adaptability to various settings. You can execute this transition without a pole, with a pole behind you, or positioned to the side. This versatility adds depth to your choreography, enabling you to craft routines that suit your artistic vision. Whether you choose to add an element of grit or embrace pristine elegance, the "Dirty Plié" is a canvas for your creativity. With this move, you'll seamlessly bridge the gap from standing to the floor, enhancing the storytelling and impact of your pole dance routines.
Liquid Forearm to Stand Static: Elevating the Ascent The "Liquid Forearm to Stand Static" represents the next level of mastery in your pole journey, building upon the spinning ascent you conquered in the Beginner Fundamentals Course (BFC). This dynamic move requires finesse and practice to achieve its fluidity. Evolution from the Spinning Ascent: You've come a long way from your introduction to the spinning ascent. The "Liquid Forearm to Stand Static" is the natural evolution of that ascent, offering a more dynamic and advanced challenge for your pole dancing skills. Embracing the Challenge: While this move may seem more intricate, remember that with practice and determination, you can master it. Approach it with the same dedication and enthusiasm that have brought you this far in your pole dancing journey. As you embark on mastering the "Liquid Forearm to Stand Static," you'll uncover the exhilaration of progression and the joy of conquering more dynamic pole moves.
Knee Dismount: Expressive Transitions with or without Heels The "Knee Dismount" is your gateway to expressive transitions from a standing position to the floor. The beauty of this move is that you don't need to wear heels. As you embark on this tutorial, remember to be gentle with your knees and provide adequate protection with knee pads. Unlock Expressive Transitions: The Knee Dismount allows you to seamlessly move from the heights of a standing pose to the ground below, adding a touch of artistry to your pole dance routine. This transition can be tailored to suit your unique style and storytelling. Heel-Free Flexibility: One of the perks of the Knee Dismount is that it can be executed without the need for heels. Whether you prefer dancing in bare feet or with your heels on, this move has you covered. Embrace your individuality and showcase your creativity with this versatile transition. Protect Your Knees: We care about your safety. As you explore the Knee Dismount, remember to be mindful of your knees. If needed, invest in quality knee pads to provide the necessary cushioning and support during your practice sessions. Your well-being is a priority.
Lifted Dip Turn to Knee: Elevate Your Fluidity on the Pole If you're eager to infuse your pole routine with seamless fluidity, the Lifted Dip Turn to Knee is the perfect transition to add to your repertoire. Building upon your foundational Dip Turn, this movement takes your pole dance to new heights, offering an even more fluid and captivating flow. In this tutorial, you'll have the privilege of learning from the expert insights of Jeni Janover, who shares her personal tips to ensure your success. Transitioning with Grace: The Lifted Dip Turn to Knee is a graceful and dynamic transition that seamlessly carries you from a standing position to the pole. It's a movement that adds an extra layer of fluidity to your pole dance routine, allowing you to connect your movements with grace and precision. Jeni Janover's Expert Guidance: What sets this tutorial apart is the invaluable guidance provided by Jeni Janover. With her expert insights and tips, you'll receive the necessary tools to execute this transition flawlessly. Jeni's expertise ensures that you not only learn the mechanics but also understand the nuances that make this movement truly liquid. With the Lifted Dip Turn to Knee in your pole dance repertoire, you're on your way to becoming a more fluid performer. This tutorial empowers you with the skills and insights you need to elevate your dance, making every transition a work of art. Join Jeni Janover on this journey to seamless and liquid pole dance movement.
Dip Turn to Knee: Elevating Your Mastery with Expert Guidance The Dip Turn to Knee is the next step in your pole dance journey, building upon the mastery of the Dip Turn you've already acquired in the Beginner Fundamentals Course (BFC). In this tutorial, you'll have the privilege of learning from Jeni Janover, who shares her personal tips on how to make this transition seamless and liquid. Continuation of Mastery: With Dip Turn to Knee, you're expanding your repertoire of skills by incorporating your well-honed Dip Turn technique. This engaging transition seamlessly takes you from a standing position to the floor, inviting you to explore the beauty of continuity and fluidity in your pole dance movements. Seamless Transition: At its core, the Dip Turn to Knee is about creating a seamless transition from standing to the floor. It's a moment where your control and grace shine, as you gracefully navigate the descent to a knee position. Jeni Janover's expert guidance ensures that you achieve the highest level of fluidity and elegance in this movement, adding depth to your performance and storytelling. Utilizing Dip Turn Expertise: Your expertise in the Dip Turn becomes the foundation for this transition. It's a reminder of your progress and dedication to mastering fundamental techniques, now beautifully applied to a standing-to-floor movement under Jeni Janover's expert guidance.
Inside Leg Diamond Drop: Mastering Liquid Transitions The Inside Leg Diamond Drop is a mesmerizing and fluid transition that gracefully takes you from a standing position to the floor. This elegant movement features leg threading, pivoting, and a descent into a beautifully extended diamond shape leg position. Guided by the expertise of Jeni Jenover, renowned for her mastery of liquid motion, this tutorial unveils the secrets to achieving seamless flow in this stunning transition. Descending with Elegance: As you descend to the floor, the transition culminates in the iconic diamond shape leg position. Jeni Jenover's expertise shines through as she shares her signature tips, enabling you to master this graceful descent. Unlocking the Flow: In this tutorial, Jeni Jenover generously imparts her knowledge and insights to help you unlock the flow in the Inside Leg Diamond Drop. Her guidance ensures that you not only grasp the technical aspects but also infuse the transition with your unique style and artistry. By mastering the Inside Leg Diamond Drop, you're not just learning a sequence; you're delving into the art of liquid motion.
Movement Phrase 1: Bridging Floor to Base Prepare to embark on a journey with Movement Phrase 1, a transition that seamlessly blends floorwork with basework. This exquisite sequence is filled with delightful surprises, featuring leg flair, threading, pivoting, and dynamic changes in direction. As you navigate this movement, you'll discover its unique ability to engage your core and arms, offering a fulfilling workout. Leg Flair and Threading: Within this sequence, you'll have the opportunity to showcase leg flair and threading techniques that add layers of sophistication to your performance. These elements require precision and control, contributing to the overall allure of the movement. Pivots and Directional Changes: Pivoting gracefully and shifting directions effortlessly are essential components of Movement Phrase 1. These elements not only enhance the visual appeal of the sequence but also challenge your coordination and awareness, further enriching your pole dance experience. A Workout for Core and Arms: Amidst the elegance of this sequence lies a workout for your core and arms. As you ascend into a side plank position, you'll engage your core muscles and arm strength to maintain control and stability. This dual benefit of aesthetic expression and physical conditioning makes Movement Phrase 1 a valuable addition to your pole practice.
Movement Phrase 6: Crafting Graceful Transitions Movement Phrase 6 is a beautiful dance sequence that seamlessly combines various elements to create a harmonious and fluid transition. It incorporates a graceful backward fall, intricate leg switches, and a pirouette that culminates in a bicep grip hold. Endless Possibilities: "Movement Phrase 6" offers versatility in its continuation. You have the creative freedom to choose your path forward. Whether you opt to slide gracefully down to the floor, execute a sweeping fan kick, or demonstrate your advanced skills by inverting, this sequence invites you to explore the limitless possibilities of pole dancing.
Front Knee Hook: Mastering Grip and Engagement The "Front Knee Hook" is a pole trick that demands both excellent grip and active engagement. Whether you're practicing from a standing position or incorporating it into your routine, this move requires precision and control. The Art of Secure Lock: When practicing this move from a standing position, it's not enough to simply hook your leg. The key to success lies in actively squeezing your heel towards your body, creating a secure lock on the pole. This deliberate action ensures a firm and confident hold. Strength and Precision: The "Front Knee Hook" showcases your strength and precision as a pole dancer. It's an opportunity to exhibit your ability to control your body while maintaining a strong connection with the pole. As you delve into the intricacies of the "Front Knee Hook," you'll discover the balance between grip, engagement, and grace, elevating your pole dancing skills to new heights.
Zig Zag Sit: A Fresh Take on Wrist Sit Technique Building on the fundamentals you learned in the Beginner Fundamentals Course (BFC), we introduce you to the Zig Zag Sit—as a variation of the Wrist Sit. This move employs the same wrist-sitting technique, where your body leans away from the pole, but with a twist in leg positioning. Familiar Wrist Sit Technique: Just like in the Wrist Sit, you'll find yourself comfortably seated on your wrist, creating a unique and engaging connection with the pole. Leg Positioning: What sets the Zig Zag Sit apart is its distinct leg positioning. In this move, your legs adopt a different configuration, giving the sit a fresh and unique appearance. Explore this exciting variation, perfecting the wrist-sitting technique while adding a creative twist to your repertoire.
Rocket Woman Pole Pose: Cosmic Pole Artistry Embark on an exhilarating journey with the Rocket Woman pole pose, where the fusion of grip and active engagement takes center stage. This pole trick begins with the Tilted Sit with Leg Hook, a skill you've mastered in the Beginner Fundamentals Course (BFC). A Dynamic Display: The Rocket Woman pole pose relies on how well you hold the pole and engage your body. When you perform this pole move, your body elegantly wraps around the pole, creating numerous points of contact. It's a combination of strength, control, and grace, all blended together. Skin Sensations: When you embark on your journey with the Rocket Woman pole pose, you may initially encounter a sensation of skin pinching, particularly around the stomach area. This is a normal aspect of the learning process. However, it's important to remember that despite the numerous points of contact with the pole, active participation remains key. The Art of Control: To execute this pole trick with finesse, you must actively press your arm backward and inward towards your back while simultaneously squeezing your heel towards your hips. This deliberate engagement ensures that you maintain the desired position with grace and precision.
Cable Knot: Elegance in Tangles The Cable Knot may look like a tangle of limbs, but it doesn't demand excessive flexibility. When starting from the floor, you don't need to aim for an extremely flat position. Forming a compact ball shape is all you need. Strength in Tilted Sit: This move relies on a robust tilted sit with a knee hook. As you lean to the side of the pole, it might feel a bit intimidating initially. If you're uncertain, it's a good idea to have a spotter by your side. Addressing Skin Sensations: At the start, you might experience some skin pinching, mainly due to the pressure on your thighs and the compression of your body. However, with practice, this sensation will go away.
V-Open Wrist Sit: Elevate Your Skills and Impress Get ready to raise the bar with the aerial V-Open Wrist Sit! While not necessarily a fundamental move, mastering this pose opens doors to an array of exciting possibilities. Beyond that, its striking appearance will undoubtedly leave a lasting impression. Solid Foundation: You've already honed your technique while standing in the BFC, and now, you'll apply the same principles in the air. For the aerial mastery you need to have a solid climb, an aerial pole sit, and V-sit which you have practiced in the BFC as well. Gateway to More: Once you've mastered the V-Open Wrist Sit, you'll find it serves as a gateway to a world of exhilarating moves and transitions. Your journey into intermediate pole dancing will become all the more thrilling. With the confidence and skills you've acquired through your training, you're now ready to explore the aerial realm of pole dancing.
Buddha: Pole Dance Serenity The Buddha pole move is a delightful blend of fun and challenge that adds a unique dimension to your pole dance repertoire. While it may appear somewhat reminiscent of the Chinese pole sit or the Perch, it introduces a distinct technique that sets it apart. Position Differences: In the Buddha position, your hips are slightly away from the pole. Your legs cross in a lotus position, and your elbow's secure hook onto the pole, which supports your balanced stance. Initial Sensation: As you begin to learn the Buddha pose, it's common to encounter initial sensations, particularly in your elbow and inner thigh. Skin pinching may occur during the learning process, but fear not – with practice, you'll adapt and these sensations will diminish.
Aerial Frog: Mastering the Baseline of Pole Dancing. The Aerial Frog is not just a move; it's the cornerstone of pole dancing, demanding excellent grip and active engagement. Having already mastered this move from a standing position in the Beginner Fundamentals Course (BFC), it's time to take it to the next level by practicing it aerially. Entry Options: For the best aerial entry, consider starting from a sideways climb. This entry is particularly advantageous because the top knee shares the same position as in the sideways climb, ensuring a smooth transition. While the regular climb to side transition is an alternative, it's important to note that you may lose a bit of height in the process but we still recommend trying both entries. Please note that in this training, we recommend against attempting the Aerial Frog from an invert. There will be a separate course dedicated to mastering inverts and aerial entries to ensure safety and proper skill progression. Challenges and Learning: One of the key challenges lies in pushing your hips away from the pole. Pay close attention to the "most common mistakes" section to understand potential pitfalls and refine your technique. Baseline Move: Recognize the significance of the Aerial Frog as a foundational move. It teaches you to actively hook both knees, a skill that forms the basis for numerous other pole tricks and poses. As you progress in your pole dancing journey, you'll come to appreciate the fundamental role this move plays in your development. Spinning Pole Challenge: While this tutorial primarily focuses on static pole technique, you can challenge yourself by attempting the Aerial Frog on a spinning pole. Begin with a standing entry to get a feel for the spinning dynamics. You'll likely find it easier to spin backward at first, as this direction can provide a smoother experience. However, don't shy away from experimenting with spinning in both directions to enhance your versatility and adaptability as a pole dancer. The Aerial Frog is more than just a trick; it's a milestone in your pole dancing exploration. As you practice and perfect it, you'll find yourself well-equipped to tackle a wide range of advanced pole moves and expand your dance repertoire.
Cupid Stand: Embrace Elegance on the Pole Discover the grace and beauty of the Cupid Stand, a move that combines strength and poise on the pole. In this lesson, we break down the key elements to help you achieve this stunning position. Knee Hook Mastery: The foundation of the Cupid Stand lies in the knee hook, which you'll find to be similar to the one used in the sideways climb. Pay close attention to your ribbon knee – keep it externally rotated and maintain a firm grip by squeezing your heel towards your booty. Maintain Tension: To achieve and hold the Cupid Stand, it's essential to maintain tension and engagement. Continue pushing away from the bottom foot to create a secure connection with the pole. Avoid relaxing your foot, as this can cause your hips to slide, compromising your position. Perfect for Photoshoots: The Cupid Stand is not just a graceful move; it's also an excellent choice for photoshoots. Its elegant lines and balanced form make for captivating images that showcase your pole dancing prowess. Suitable for Spinning Poles: Whether you're dancing on a static or spinning pole, the Cupid Stand is a versatile pose that can be seamlessly integrated into your routine. Its beauty truly shines as it gracefully spins, adding an extra dimension to your performance. The Cupid Stand epitomizes the elegance of pole dancing, showcasing your strength and precision. Practice these techniques diligently, and soon you'll be effortlessly embodying the grace of this move, both on and off the pole.
Aladdin: A Pole Move of Grace and Strength Embrace the world of pole artistry with the Aladdin move—a captivating trick that demands both excellent grip and active engagement. At its core, this move builds upon the Front Hook Lock position you've already mastered in the Beginner Fundamentals Course (BFC). Grip and Engagement: Success in the Aladdin requires a solid grip and active engagement throughout the move. Pay close attention to the points of contact, ensuring a secure connection with the pole as you execute this pose. Two Aerial Entry Variations: Explore two entry variations for the Aladdin, each offering a unique approach to this elegant move. You can initiate it from a sideways climb, maintaining a fluid connection with your previous training. Alternatively, experiment with transitioning from a regular climb to the side, providing another entry point that challenges your pole skills. Spinning Pole Recommendation: When practicing the Aladdin on a spinning pole, it is advisable to spin in a backward direction. This choice often offers a smoother and more controlled experience, allowing you to focus on mastering the move's form and fluidity. The Aladdin move is a testament to your growth as a pole dancer. With diligence and dedication, you'll refine your technique, demonstrating grace and strength in this enchanting pose. As you continue your pole dancing journey, remember that every move contributes to your evolving artistry.
Embrace: Discovering the Beauty in Pain The Embrace is a deceptively elegant pole move that can be surprisingly uncomfortable at first. However, fear not! With the foundation you've built through elbow hook holds in the Fundamentals course, you're well-prepared to master this intriguing move. Progressions for Mastery: To conquer the Embrace, we recommend a step-by-step approach. Begin by holding the pose with your knees, allowing your body to acclimate to the sensation. From there, progress to executing the move from a standing position and then take it aerial. This gradual journey ensures that you build the necessary strength and confidence. Overcoming the Discomfort: While the initial discomfort may seem daunting, it's essential to understand that this sensation often diminishes with practice and improved technique. Embracing the challenge is an integral part of your pole dance journey. Explore Leg Variations: As you grow more comfortable with the Embrace, the possibilities for leg variations become intriguing. Experiment with different leg placements and extensions to infuse your personal style into this move. Each variation adds a unique flair to your performance. The Embrace is a testament to your determination and resilience as a pole dancer. As you progress through the discomfort and embrace the challenge, you'll discover not only the beauty of the move but also the strength and grace within yourself.
Zombie: The Dynamic Dance of Grip and Engagement Zombie is an exhilarating pole move that introduces you to a world of intricate grip work and active engagement. This challenging yet fun pole trick revolves around the concept of using your body's unique points of contact with the pole. Grip and Engagement: At the heart of the Zombie lies the art of maintaining a strong and purposeful grip. Your hooked ribbon foot actively presses against the pole, while your ribbon arm exerts pressure inward and downward. This combination of grip and engagement is key to achieving the desired pose. Exploring Variations: One of the fun aspects of the Zombie is the opportunity to unleash your creativity and experiment with various arm and leg variations. For instance, you can craft a graceful ballerina shape by bending the free leg and positioning your arm in a circular manner in front of you. Alternatively, you can elevate one arm to add an elegant touch. Exploring these variations allows you to infuse your own style and personality into the movement. Powerful Stances: Zombie also offers the chance to transition into powerful stances. By crossing both arms strategically, you can create a stand that exudes strength and confidence. This versatility enables you to adapt the Zombie to suit the mood and theme of your pole routine, making it a valuable addition to your repertoire. As you delve into the world of Zombie, you'll discover the art of combining grip, engagement, and creative expression to craft an amazing pole dance performance.
IT: The Creepy Sister of the Pit Hold IT is a captivating and challenging pole move that shares similarities with the Pit Hold, yet brings its own unique flair to the pole dance arena. While it may appear easier to some due to the continued grip with the ribbon hand, the IT pose presents its own set of intriguing challenges. Front-Heavy Position: IT distinguishes itself by placing your free leg in front of you, creating a front-heavy dynamic that demands exceptional balance and control. This pole trick relies on a strong grip and active engagement to maintain the position effectively. Your heel must be actively squeezed back towards your hips, while the ribbon elbow pushes inward, and the ribbon hand presses firmly against the pole to stabilize your upper body. Engaging your core is also instrumental in mastering this move. Entry Variations: Embrace versatility as you explore entry into the IT pose. You can choose between the regular climb and sideways climb entry methods, allowing you to incorporate this move seamlessly into your routine. A Challenge for the Intermediate Level: While IT offers a thrilling challenge, it's important to note that this pole trick, especially when performed on a spinning pole, can be quite demanding. As such, we recommend reserving IT for those at the intermediate level who have developed the necessary strength, control, and technique to execute it effectively.
Pit Hold: Sculpting Your Strength from the Core The "Pit Hold" is more than just a pole exercise; it's a comprehensive full-body workout that challenges your strength. Engage and Sculpt: At the core of the "Pit Hold" is the need for active engagement. Your grip, both on the pole and in the knee pit, is essential. Engage your back and core muscles to maintain an upright body position, all while actively pressing back with your arm to sustain the pit hold stance. Your hooked leg play a crucial role too, as you'll rely on it to secure the knee pit grip by squeezing your heel towards your hips. Progressive Training: As with any pole movement, it's essential to start your practice close to the ground. Begin by mastering your skills on both sides, ensuring a balanced training regimen. Once you're comfortable with the basics, you can gradually progress to aerial practice. The tutorial provides clear instructions for entering the Pit Hold from a regular climb, although you can also explore the sideways climb entry. Mastering the Spin: While the pit hold can be a challenge on a spinning pole, it becomes more manageable when you spin in the reverse direction. This technique adjustment can make a significant difference in your ability to maintain control during the movement. Unleash Your Creativity: The Pit Hold offers room for creativity. Experiment with different variations of the free arm and leg positions to add flair to your performance. For instance, you can bend your limbs to create a dynamic "running man" pose that adds an extra layer of excitement to your routine. By incorporating the Pit Hold into your training, you're sculpting not only your physical strength but also your pole dancing artistry.
Split Grip Plank: Elevate Your Floor-to-Standing Transitions Get ready to add finesse to your pole dance routine with the Split Grip Plank tutorial. This lesson is your key to unlocking a powerful transition from the floor to a standing position. Building a Strong Foundation: The Split Grip Plank is a move that marks your journey towards mastering advanced pole grips. If you find that you're still working on your Split Grip, consider exploring the forearm press modification as an alternative. This modification offers a gentler introduction to the Split Grip Plank, allowing you to gradually build the strength and technique required. Fluid Floor-to-Standing Transition: In this tutorial, you'll unlock the secrets to executing a transition from a grounded position to a commanding standing pose. The Split Grip Plank represents a seamless blend of grace and strength, a skill you've honed through your pole dance journey. Adaptable Techniques: The Split Grip Plank provides room for growth and adaptation. Whether you're mastering the Split Grip or opting for the forearm press modification, this transition offers a valuable addition to your pole dance repertoire. As you explore the intricacies of the Split Grip Plank, you'll discover the art of mastering floor-to-standing transitions.
Figurehead: Unveiling Grace and Elegance Prepare to be captivated by the sheer grace and elegance of the Figurehead, a gorgeous pole dance move that's sure to leave a lasting impression. Rooted in the core prep of the front hook lock position, a skill you've already mastered in the BFC, this pose demands a strong grip and active engagement to achieve its stunning allure. Key Techniques: To achieve Figurehead's exquisite form, focus on actively squeezing your heel toward your booty while pressing your ankle behind the pole. Prioritize thorough shoulder warm-up and stretching, as the move also requires shoulder openness to achieve its full beauty and potential. Elegant Variation: Elevate your Figurehead by exploring an elegant variation with both legs bent. This variation adds a unique dimension to the move, infusing it with additional charm and creativity. Unlock the art of grace and elegance with the Figurehead move.
Upright Triangle Knot: A Stunning Twist on Pole Artistry Discover the Upright Triangle Knot, a graceful pose that derives its elegance from the foundation of a tilted pole sit. In this pose, the cross-legged position not only adds aesthetic appeal but also provides remarkable stability. Stability in Crossing: The Upright Triangle Knot gains its stability through the strategic crossing of the legs. This interlocking of the legs creates a strong and secure anchor, allowing you to confidently hold the pose. Shoulder Placement and Twist: As with many other pole poses, the Upright Triangle Knot involves wrapping your shoulder in front of the pole. However, what sets this pose apart is the added twist required to achieve its unique form. The twisting motion lends an element of sophistication to your performance. Preparation Matters: To execute the Upright Triangle Knot with finesse, incorporate spine mobility exercises into your warm-up routine. These exercises will enhance your ability to twist gracefully, making this pose more attainable and visually captivating. The Upright Triangle Knot is a testament to the artistry of pole dancing, offering a blend of stability and elegance. As you embrace this pose and focus on spine mobility, you'll unlock its full potential and elevate your pole dancing repertoire to new heights.
Totem King: Unlock Versatility & Geometry in Pole Artistry This multifaceted pole move offers a wide range of possibilities, serving as a strong base, a static rotation, or a striking geometric pose. Ample Contact Points: The "Totem King" showcases your artistry by wrapping your body around the pole, establishing numerous contact points and enhancing your grip. This configuration allows for creative freedom, as you can explore various arm and leg positions to express your unique style. Dynamic Static Rotation: When used as a static rotation, the Totem King introduces a thrilling element to your routine. While there might not be extensive rotation due to the significant body contact, this movement provides a distinct method of infusing momentum into your static pole performance. Remember to manage your pole contact wisely, avoiding excessive squeezing with your legs and the ribbon arm.
Front Knee Hook: Mastering Grip and Engagement The "Front Knee Hook" is a pole trick that demands both excellent grip and active engagement. Whether you're practicing from a standing position or incorporating it into your routine, this move requires precision and control. The Art of Secure Lock: When practicing this move from a standing position, it's not enough to simply hook your leg. The key to success lies in actively squeezing your heel towards your body, creating a secure lock on the pole. This deliberate action ensures a firm and confident hold. Strength and Precision: The "Front Knee Hook" showcases your strength and precision as a pole dancer. It's an opportunity to exhibit your ability to control your body while maintaining a strong connection with the pole. As you delve into the intricacies of the "Front Knee Hook," you'll discover the balance between grip, engagement, and grace, elevating your pole dancing skills to new heights.
Poised Sit: A Side Bullet Sit Variation Enter the enchanting world of the Poised Sit, a variation of the Side Bullet Sit that adds an extra layer of grace and complexity to your pole dancing journey. In this tutorial, we'll explore the nuances of this captivating move. Leg Hook Fundamentals: In the Poised Sit, leg hook positioning is the same as in Sideways Climb and Side Bullet Sit, creating a seamless flow of elegance and technique. To achieve a secure grip, it's essential to understand the mechanics of leg hooking. Perfecting the Secure Grip: To securely hook your leg to the pole, begin by internally rotating your leg as you lift it upward. This action involves lifting your hip slightly, which rotates your knee pit towards the pole. Once your leg is hooked firmly to the pole, lower your hip, externally rotating your leg to establish a secure and confident grip. By mastering this fundamental technique, you'll not only maintain elegance in your pole dancing but also ensure the stability and grace of the Poised Sit. Creating Space: To execute the Poised Sit with finesse, keep your hips sideways, ensuring a firm connection with the pole. Create ample space between your body and the pole, allowing your leg to pass through seamlessly. Entry Options: Refrain from practicing the regular invert entry at this stage. Instead, focus on perfecting the Sideways Climb entry for your aerial practice. As a challenge, experiment with transitioning from a regular climb to the side, as taught in the Side Bullet Sit tutorial. Spinning Pole Challenge: While this tutorial primarily focuses on static pole instruction, challenge yourself by attempting the Poised Sit on a spinning pole from a standing position. You can experiment with spinning in both directions—spinning backward may offer a bit more ease, but don't shy away from trying both directions to enhance your versatility. The Poised Sit is a testament to your growth as a pole dancer. As you refine your technique and explore entry variations, you'll unlock the beauty and complexity of this move, adding depth to your pole dancing repertoire.
Cross Leg Sit: Your Spinning Pole Showstopper Before diving into the enchanting world of the Cross Leg Sit, it's essential to recall the prerequisites you've acquired during your journey through the Beginner Fundamentals Course (BFC). You've honed your skills in the Tilted Sit, regular climb, and bringing your shoulder to the front of the pole—building the foundation for this mesmerizing pose. Photogenic Elegance: The Cross Leg Sit isn't just a pose; it's a work of art. Its photogenic qualities make it an ideal choice for photoshoots, allowing you to capture the essence of your pole dancing journey in stunning imagery. Mastering the Spinning Mode: When you take this move to the spinning pole, be prepared for an exhilarating experience. The proximity of your body to the pole will increase your spin speed. To conquer the spinning pole, start from a standing position and avoid generating excessive momentum. Once you tuck your legs, you'll feel the acceleration. Challenging Shoulder Placement: One of the most challenging aspects on the spinning pole is shifting your shoulder to the front of the pole while moving in the direction of your spin. Use your ribbon hand strategically, pulling as if you're trying to move the pole out of your way. This technique will facilitate the shift and make it more manageable. Multiple Points of Contact: The Cross Leg Sit relies on multiple points of contact—your top hand, lat, side-body, and inner thighs. Each connection contributes to your stability and creates the mesmerizing aesthetic of this pose. As you master the Cross Leg Sit, you'll not only enhance your pole dancing skills but also unlock the power to create captivating photos and performances that leave a lasting impression.
Swan Sit: Versatility and Grace on the Pole The Swan Sit is a versatile and graceful pole move that becomes even more captivating when you realize you've already learned its fundamental prerequisites in the Beginner Fundamentals Course (BFC): the regular climb and the tilted sit. This pose offers a range of benefits and creative opportunities for your pole dancing journey. Rest and Versatility: One of the standout advantages of the Swan Sit is its versatility. It provides a moment of respite during a combo or routine, allowing you to catch your breath without sacrificing elegance. In the tilted sit position, your shoulder wraps securely around the pole, providing additional assurance and freeing your arms for artistic expression. Character Expression: The Swan Sit is perfect for infusing character and emotion into your routine. When you don't need to focus on maintaining your grip on the pole, you have more freedom for authentic emotional expression, adding depth and storytelling to your performance. Photoshoot-Worthy: Don't overlook the Swan Sit when planning a photoshoot. Its elegant lines and stable position make it an ideal choice for capturing stunning pole dance imagery. Creative Connections: Since the main contact point in this pose is the tilted sit, it opens doors to various connections with other moves, both on static and spinning poles. Challenge yourself to explore how many moves you can connect with the Swan Sit. These connections don't have to be one long combo; you can experiment with different variations and create two-move combos to enhance your pole dancing repertoire. Embrace the Swan Sit, and discover the endless possibilities it offers. Whether you seek a moment of rest, artistic expression, or a stunning addition to your photoshoots, this move is a valuable asset in your pole dancing journey.
Pretty T: An Elegance of Strength The "Pretty T" is a graceful pole move that finds its foundation in the front hook lock position mastered in the Beginner Fundamentals Course (BFC). As you release your hands, you'll discover the artistry of this elegant trick, where grip, strength, and active engagement come into play. Grip and Engagement: To excel in the "Pretty T," a secure grip and active engagement are paramount. As you transition into this pose, actively press your arm down and in, creating a steadfast connection with the pole. Simultaneously, squeeze your heel to your booty and press the opposite leg behind the pole. These deliberate actions ensure a strong and graceful hold. A Perfect Pose: The "Pretty T" is more than just a pole move; it's a pose that exudes elegance and sophistication. Its picturesque quality makes it particularly well-suited for photoshoots, allowing you to capture stunning moments of strength and grace. Spinning Pole Beauty: The "Pretty T" truly shines on a spinning pole. As you twirl gracefully, this pose takes on an enchanting quality, accentuating the fluidity and beauty of your dance. Its allure on the spinning pole is a testament to the mesmerizing world of pole artistry. The "Pretty T" is an embodiment of elegance and strength, inviting you to express artistry through your pole dance. As you refine your technique and embrace the balance of power and grace, you'll find this move to be a captivating addition to your repertoire.
Side Bullet Sit: Elevating Your Skills Aerially Building upon the foundation you've established in the Beginner Fundamentals Course (BFC), it's time to take your Side Bullet Sit to the next level. In this training, you'll practice this move aerially. Exploring Grip Variations: In this tutorial, you'll encounter two grip variations: the regular grip and the elbow hook grip. Your prior conditioning in elbow hook techniques from the BFC will give you the confidence to explore this variation as well. Versatile Entry Options: For your aerial practice, you'll have two entry options. The most direct entry is from the sideways climb, allowing for a seamless flow into the Side Bullet Sit. However, it's essential to remember that in pole dancing, not every situation provides the most convenient entry point. That's why we encourage you to explore different entry variations. You can apply the same technique you've learned to transition from the regular climb to the side, creating yet another entry point into this captivating move. Dive into the aerial practice of the Side Bullet Sit, embracing the challenges and opportunities for creativity. As you refine your technique and explore different entry options, you'll enhance your versatility as a pole dancer, ready to gracefully tackle any combination of pole moves.
Elbow stand. Elbow Stand: Your First Inverted Move. In this exciting lesson, we introduce you to your very first inverted move - the Elbow Stand. Despite being on your elbows, you'll experience the exhilaration of being upside down. This beginner-friendly technique maintains several crucial points of contact to ensure stability and build your confidence. - Leg Extension: You'll extend your legs alongside the pole, creating a secure anchor for your balance. - Hip Leaning: Your hips will gently lean against the pole, providing additional support as you navigate this inverted position. - Elbow Support: Both elbows firmly on the floor will form a crucial foundation for your Elbow Stand. For those who might be apprehensive about going upside down or want that extra sense of security, consider having a spotter by your side. Alternatively, practice near a wall to gain a reassuring sense of stability. Remember, proper form is essential. Focus on pushing your shoulders away from your ears to maintain a comfortable and controlled position. With determination and practice, you'll soon master this fundamental move on your pole dancing journey!
Crossed Leg Bow: Mastering the Subtle Shift The Crossed Leg Bow is a foundational skill that serves as a valuable building block in your pole dance journey. While it may not be a standalone move, its significance lies in its versatility and its role in more advanced pole maneuvers like the graceful Ballerina. In this stage of your training, you'll discover how to seamlessly incorporate the Crossed Leg Bow into dynamic combos, such as the Royal Flush Combo. Shifting the Center: The artistry of the Crossed Leg Bow comes to life as you learn to shift your torso to the side of the pole while maintaining a secure grip in the crossed leg position. This subtle movement allows the pole to align with your waistline as you bow down, creating a fluid and poised transition in your routines. While the Crossed Leg Bow may be a stepping stone in your pole dance journey, its influence is far-reaching. As you continue to refine this skill, you'll unlock new dimensions of grace and elegance, setting the stage for fluid pole dance performances.
Perch: A Chinese Pole-Inspired Elegance. Prepare to elevate your pole dancing journey with the Perch pose, inspired by the artistry of Chinese pole dancing. In this pose, you'll discover a beautiful fusion of technique and strength. Sculpted Body Position: Observe the body positioning closely; it shares similarities with Swan Sit and Cross Leg Sit. Your inner thigh firmly presses against the pole, and your shoulder wraps to the front of the pole, maintaining square hips for a stunning presentation & balance. Active Engagement Technique: What sets the Perch apart is the emphasis on active engagement. Your ribbon arm plays a pivotal role by pressing diagonally to the back, contributing to stability of the pose. Simultaneously, your ribbon foot exerts a controlled force away from the pole, propelling and elevating your body with finesse. While grip remains essential, the Perch relies on these active engagement techniques to achieve its unique allure. As you master this pose, you'll uncover the artistry and strength that defines the world of pole dancing.
Elbow Stand V-Open: Elevating Your Skills This exciting progression from the Elbow Stand introduces a new challenge by opening your legs vertically, creating a stunning V-position. While it may pose a challenge initially, this move elevates your pole dancing abilities by removing a contact point and introducing a captivating V-position. Master the Vertical V-Position: As you transition into this move, focus on keeping your legs open in a perfectly vertical V-shape. Ensure that your toes point upward toward the ceiling. Maintaining this position will make the move more achievable. The Challenge of Lowering Legs: Be aware that lowering your legs toward the floor will increase the level of difficulty. Shifting your weight forward when doing so can make the move even more challenging. However, keeping your legs elevated vertically will provide better stability. Don't be discouraged if it feels demanding initially; practice and persistence will make this stunning move a part of your repertoire.
Elbow Stand Bow & Arrow: Mastering Balance and Precision Elbow Stand Bow & Arrow represents the pinnacle of difficulty within this particular elbow stand variation. It demands a high level of expertise, as you venture into territory that removes one contact point by shifting your hips away from the pole. This dynamic movement involves simultaneously moving your leg down and away from the pole—a feat that requires a fine balance between strength, precision, and control. Mind and Body Connection: The mental aspect of this pose can be just as demanding as the physical. Shifting your hips away from the pole while lowering your leg involves a delicate interplay of mind and body. If you're new to this variation, it's advisable to have a spotter initially to build confidence. Two Entry Options: "Elbow Stand Bow & Arrow tutorial offers two methods of entry. The first involves a kick-up, while the second relies on the strength of your core to lift your legs. For those who are still developing their skills, the kick-up option is perfectly acceptable. It's important to choose the approach that aligns with your current capabilities. Common Pitfalls: The tutorial provides insights into the most common mistakes associated with Elbow Stand Bow & Arrow. Paying close attention to these pitfalls can help you navigate the pose more effectively and reduce the risk of mishaps.
Polesque Handstand: Discover Playfulness in Your Practice Step into the world of playful exploration with the Polesque Handstand, a beginner-friendly handstand that promises enjoyment and discovery. While it may appear straightforward, this pose is a delightful fusion of balance, strength, and grace, demanding significant engagement from your shoulders and core. Balance and Precision: The "Polesque Handstand" challenges your sense of balance and precision. It encourages a deeper connection with your body and awareness of every muscle engagement, especially in the shoulders and core. Arm Positioning: One of the key aspects to master in this pose is the positioning of your arms. Correct arm placement is pivotal for achieving and maintaining the "Polesque Handstand." Without proper arm alignment, the pose can become unattainable. The tutorial led by Rafa provides valuable insights into the nuances of arm positioning, ensuring you have the guidance you need. The Expert's Guide: Rafa's expert guidance takes you through the intricacies of this pose, explaining the subtleties and offering solutions to common mistakes. With her assistance, you'll gain a deeper understanding of the Polesque Handstand and learn how to navigate its challenges. Shoulder and Core Engagement: As you embark on this handstand journey, be prepared to engage your shoulders and core to a significant degree. These muscle groups are your allies in achieving and maintaining the pose. With each attempt, you'll feel your strength and stability grow, enhancing your overall pole dance practice.
Swan Sit Drop: A Jaw-Dropping Pole-to-Floor Transition The Swan Sit Drop is a thrilling and visually captivating combo that's sure to leave your audience in awe. This exhilarating sequence seamlessly transitions from the pole to the floor, creating a jaw-dropping moment in your pole dance routine. Mastered in BFC: To execute the Swan Sit Drop with finesse, you'll need to build on the skills you've mastered in the Beginner Fundamentals Course (BFC), specifically the Tilted Sit with knee hook. This foundational move forms the basis for the Swan Sit Drop, allowing you to confidently complete the drop. No Split Required: Don't fret if you haven't mastered the split just yet—this combo doesn't require it. With the right angle and technique, you can execute the "Swan Sit Drop" and make it appear as if you have achieved a full split. It's all about the illusion and creating a striking visual impact. Perfect Pole-to-Floor Transition: The beauty of the "Swan Sit Drop" lies in its ability to smoothly connect the world of the pole with the dance floor. This transition adds an element of surprise and excitement to your routine, making it a memorable and show-stopping moment. Whether you're a seasoned performer or just beginning your pole dance journey, this combo promises to add excitement and spectacle to your repertoire.
Cinderella's Dance Combo: A Graceful Fusion of Pole Elegance This combo seamlessly melds three distinct pole poses, all rooted in the foundational beauty of a tilted pole sit. Prepare to embark on a journey that includes the horizontal scissors, the graceful pole pike, and the poised Swan sit. Captivating on a Spinning Pole: Cinderella's Dance Combo truly shines when performed on a spinning pole. The dynamic motion adds an extra layer of beauty to this routine. As you spin gracefully, you'll find that each pose unfolds with effortless fluidity, creating a spellbinding performance. Embrace Arm Variations: This combo encourages creativity. As you execute each pose, consider exploring various arm variations. Extend your arms gracefully, or sweep them with dramatic flair. The choice is yours, and it's an opportunity to add a unique touch to your performance. On a spinning pole, you'll find that forward spins enhance your ability to fold into a pike position, adding to the ethereal quality of your dance. This routine is an invitation to showcase your elegance, fluidity, and versatility. It embodies the enchantment of storytelling through movement, making each performance a fairy tale of your own creation.
Wrist Sit Combo: An Exciting Fan Kick to Pole Sit Transition The Wrist Sit Combo is a dynamic and visually exciting sequence that features a remarkable transition from a fan kick to a pole sit. This combo introduces a blend of movements, making it a standout feature in your pole dance repertoire. Fan Kick to Pole Sit: At the heart of this combo is a cool transition from a fan kick to a pole sit. This seamless shift showcases your control, balance, and grace on the pole. Leg Position Variations: Depending on whether you're practicing from a standing position or aerially, the positioning of your legs may vary. When practicing from standing, you might find it necessary to bend your legs slightly to execute the transition. In contrast, when performing this combo aerially, it's essential to keep your legs straight, adding an extra layer of challenge and elegance to the movement.
Waterfall Combo: Artistry in Motion The Waterfall Combo is a fluid and dramatic sequence that showcases the artistry of pole dance. It seamlessly weaves together elements you've learned in this training, including the stylized spin, and introduces a fluid transition from standing to the floor. Stylized Spin: At the core of this combo lies the stylized spin, a move you've honed in this training. This spin adds an element of grace and flair to your routine, allowing you to express yourself with captivating spins and transitions. A Fluid Transition: One of the defining features of the Waterfall Combo is its fluid transition from a standing position to the floor. This transition is both visually striking and artistically expressive, allowing you to connect with your audience on a profound level. Dramatic Artistry: As you execute the Waterfall Combo, you'll have the opportunity to infuse your performance with dramatic artistry. The Waterfall Combo is an opportunity to explore the depths of your creativity and showcase your skills with poise and grace.
Front Hook Combo: A Fusion of Grace and Fluidity The Front Hook Combo is a fusion of grace and fluidity, where every movement seamlessly transitions from standing to the floor and back up. This combo stands as a pinnacle of elegance in pole dance, showcasing stunning pivoting and pirouette techniques that are both unique and captivating. Graceful Transitions: At the heart of the Front Hook Combo are its graceful transitions. This sequence effortlessly moves between standing and floor work, creating a visual spectacle that's both enchanting and poetic. Pivoting Technique: The Front Hook Combo introduces the art of pivoting, a technique that adds a unique dimension to your routine. Pivoting allows you to rotate and shift your weight with grace, creating a harmonious flow in your performance. Pirouette Magic: Within this combo, you'll also master the pirouette—a magical spin that adds an enchanting touch to your dance. Pirouettes bring an element of balletic beauty to your routine. The Front Hook Combo is an opportunity to showcase your poise, elegance, and mastery of technique.
Carnival Combo: The Spinning Pole Marvel The Carnival Combo combines two moves from your pole journey: the Plank with Top Hand from your Beginner Fundamentals Course (BFC) and the Cross Leg Sit from this training. This dynamic duo is not only visually impressive but also serves as an excellent introduction to the unique dynamics of the spinning pole. Seamless Transitions: To master the Carnival Combo, it's essential to perfect the transitions between these moves. Begin by following the tutorial and practicing these transitions on a static pole, both from a standing position and aerially. Once you feel comfortable and the transitions become effortless, take your skills to the spinning pole. Spinning Pole Dynamics: This combo is a perfect fit for the spinning pole, as it allows you to experience the fascinating dynamics of spinning. When your body extends away from the pole in the Plank with Top Hand, your spin naturally begins to slow down. Conversely, when you transition into the tucked position of the Cross Leg Sit close to the pole, you'll notice your spin accelerates. Starting this combo on a spinning pole enables you to generate momentum effortlessly. The Challenge: Challenge yourself by trying this combo in reverse—start with the Cross Leg Sit and then extend into the Pole Plank position. When performing this in reverse on a spinning pole, begin slowly, as the momentum will automatically pick up during the Cross Leg Sit, and then seamlessly extend into the Pole Plank. Master these transitions, harness the spinning pole's dynamics, and let your performances shine with the grace and excitement of the carnival.
Orbital Combo: Unleash the Beauty of Spinning Pole The Orbital Combo is a display of pole dance artistry that truly comes to life on a spinning pole. Each move within this combo has been meticulously mastered in the Beginner Fundamentals Course (BFC), underscoring the importance of completing the course before delving into these advanced sequences. Building on BFC Mastery: As you embark on the Orbital Combo, you'll draw upon the skills and techniques you've honed in the BFC. These foundational skills provide the essential building blocks for the graceful execution of the combo's intricate moves. Spinning Pole Showcase: The true magic of the Orbital Combo is revealed on a spinning pole. The dynamic nature of the spinning pole allows you to showcase each move with a unique and captivating spin. As you gracefully move through regular scissors, modified scissors, cross leg recliner with an arch, and a pole plank, you'll revel in the beauty of spinning dance. Warm-Up and Preparation: Before embarking on this enchanting journey, it's crucial to warm up and stretch your shoulders thoroughly. Adequate preparation ensures that you're physically primed for the demands of this combo. Tailored for Spinning Pole: On a static pole, performing the entire combo sideways is recommended, as it offers the best angle for executing each move with the best presentation. However, when you transition to a spinning pole, you have the freedom to hold each pose for one or two rotations, adding an extra layer of artistry to your performance. The Orbital Combo represents a harmonious blend of technique, artistry, and mastery. It's a testament to your growth as a pole dancer and a dazzling showcase of your skill on the spinning pole.
Rock The Cradle Combo: Dynamic Fusion of Spins and Transitions The Rock The Cradle Combo is a dynamic and captivating sequence that thrives on both static and spinning poles. This versatile combo seamlessly combines the art of spinning with the grace of transitions from standing to the floor, creating a nice fusion of movements. Transitional Brilliance: At its core, this combo represents a brilliant transition from a standing position to the floor, demonstrating your control and elegance as you seamlessly move between pole and ground. These transitions add depth and dimension to your performance, creating moments of artistic flair. Intricate Spin Fusion: The magic of the Rock The Cradle Combo lies in its intricate fusion of spins. This sequence masterfully combines three distinct spins, each flowing seamlessly into the next. Dynamic Showstopper: Rock The Cradle Combo is a dynamic and showstopping addition to your pole dance routine. Its blend of spins, transitions, and fluidity is sure to leave a lasting impression.
Dancing Princess Combo: An Artistic and Dramatic Flow Elevate your pole dance repertoire with the enchanting Dancing Princess Combo. This routine is less about showcasing tricks and more about the graceful flow of movement. It offers a unique opportunity to infuse your pole dance performance with artistry and drama. A Choreography of Elegance: The Dancing Princess Combo is a beautifully choreographed sequence that allows you to express yourself through the art of pole dance. Each movement flows seamlessly into the next, creating an enchanting visual narrative that captivates both you and your audience. Transcending Tricks: While many pole routines focus on dazzling tricks and poses, this combo transcends those expectations. It's an invitation to embrace the beauty of fluidity, transitioning from one pose to another with grace and poise. It's a reminder that pole dance is as much an art form as it is a fitness activity. The Tasteful Descent: What sets the Dancing Princess Combo apart is its elegant descent transition to the floor. As you gracefully lower yourself, you'll find that this movement adds a layer of sophistication to your performance. With the Dancing Princess Combo in your repertoire, you have a versatile routine that showcases your artistry, creativity, and ability to tell a compelling story through movement. Whether you're performing for an audience or simply dancing for yourself, this combo invites you to embrace the enchanting world of pole dance as a true dance form.
Yeehaw Combo: A Powerful Journey from Pole to Floor The Yeehaw Combo is a thrilling journey that seamlessly transitions from pole work to base work, infusing power and drama into your performance. This dynamic combo kicks off with a gallop and a barrel jump, steadily increases momentum with the modified inside leg hook spin, and concludes with a polesque handstand making a statement. Power and Drama: At the heart of the Yeehaw Combo lies an electrifying blend of power and drama. This sequence allows you to harness the energy of your movements and infuse your performance with an exhilarating and dramatic flair. Pole to Floor Transition: The Yeehaw Combo serves as a perfect transition from the pole to the floor. It showcases your versatility as a dancer, seamlessly moving between these two elements to create a dynamic and captivating narrative. Polesque Handstand Finale: The Yeehaw Combo concludes with a polesque handstand, leaving your audience in awe of your strength and artistry. This final pose is a testament to your skill and charisma on the pole. The Yeehaw Combo invites you to embark on a thrilling journey, blurring the lines between pole work and floor work. It's an opportunity to showcase your dynamic range as a dancer and leave a lasting impression with a powerful and dramatic performance.
Slay Combo: Mastering the Art of Transition and Elegance The Slay Combo begins with a fallen knee hook spin, gracefully descending to the floor through a low pirouette, and culminating with the utilization of the Split Grip Plank—a technique you've honed in this training. Dynamic Transition: At the heart of the Slay Combo lies a dynamic transition that seamlessly bridges the gap between pole and floor. This sequence invites you to explore the art of movement and transition. Low Pirouette Landing: As you descend to the floor, you'll execute a low pirouette landing on one knee, infusing the sequence with grace and precision, adding a touch of elegance to the performance. Utilizing Split Grip Plank: The Slay Combo showcases your mastery of the Split Grip Plank, a technique you've cultivated throughout your training. This move serves as a pivotal moment in the combo, allowing you to rise with confidence and poise. Static Pole Mastery: While the Slay Combo is a graceful fusion of transitions and movements, it's important to note that on a spinning pole, holding the Fallen Back Hook pose and executing the split grip to return can be challenging. For now, we recommend practicing this combo on a static pole, where you can fully master its beauty and intricacy. The Slay Combo is an invitation to explore the art of transition, fluidity, and poise in your pole dance journey.
Fairy Dust Combo: Weaving Basics into Sequences This combo draws upon the fundamentals you've mastered in the Beginner Fundamentals Course (BFC) Firefighter Spin, Regular Climb, Regular Scissors, and Wrist Sit V-Open. Starting with Firefighter Spin: The Fairy Dust Combo begins with the Firefighter Spin, however, this time, you won't descend all the way to the floor. Instead, you'll stop the rotation and transition seamlessly to the next phase of the combo. Seamless Transition: The true magic of the Fairy Dust Combo lies in its seamless transitions. Regular scissors gracefully transitions into the Wrist Sit V-Open, showcasing the versatile nature of pole dancing. Both moves share a common position - the pole sit - creating a fluid shift from one to the other.
Royal Flush Combo: A Regal Showcase of Pole Mastery Prepare to dazzle your audience with the Royal Flush Combo featuring a medley of pole maneuvers, including the pole climb, crossed leg bow, wrist sit v-open, and the diva pose. An Energetic Ascent: The Royal Flush Combo commences with an exhilarating pole climb, exuding energy and determination. As you make your ascent, there's a graceful rotation that leads you into a poised standing position, setting the stage for the regal performance that follows. Reverse Sequence: The Royal Flush Combo introduces a delightful twist by presenting a reverse sequence of moves—a concept you may find reminiscent from the Fairy Dust Combo. In this section, you'll first start with the wrist sit v-open, gracefully transitioning into the diva pose, a modified scissors move that adds a touch of elegance to this majestic performance.
Liberty Belle Combo: Unleash Your Inner Freedom Step into the world of pole dance transitions with the Liberty Belle Combo. This sequence seamlessly blends fan kicks, reversed front hook spin, and graceful twists, all of which you've mastered in the Beginner Fundamentals Course (BFC). Mastered Elements from the BFC: Each element of the Liberty Belle Combo is a testament to the skills you've mastered in the BFC. The fan kick and revered front hook spin, both learned in the fundamentals course, form the building blocks of this sequence. Fan Kick with a Twist: The Liberty Belle Combo begins with a fan kick. However, there's a twist to this fan kick—literally. As you gracefully extend your legs in the fan kick, you'll execute a pirouette, adding a touch of finesse and sophistication to your routine. Transitioning from the Floor to Standing: Another exquisite aspect of the Liberty Belle Combo is the transition from the floor to a standing position. This transition is a delightful twist in itself, showcasing your ability to seamlessly move between levels in your pole dance journey. With the elegance of fan kicks, the intrigue of a pole spin, and the grace of twists, the Liberty Belle Combo embodies the essence of pole artistry.
