This was the 1st move I learned that made me take pole dancing seriously. Before Superman I was a stripper with a degree in fitness. After Superman pole became my main fitness exercise. It was also around this time I began working for my splits even though I had half of a right one. My left was non existent and right still had a very long way to go before it was flat on the floor. But this pose that no one in the club had ever done or even seen became the reason to pole.
After this I didn't really feel the need to work out in the traditional treadmill and free-weights gyms any more.
This is one spin I truly do love. It is easy on the shoulders (most important!) fun to do and a great way to get to the floor for floor work. We called this move tri-poler (yes there was a move called bi-poler I can't remember it fully though I would have to dig way into the memory bank for that.) The pole community may have another name for it I am unaware of.
As always listen to your body and stop immediately any activity that is painful.
Delayed onset of muscle soreness is usual after a challenging workout such as pole. This means you can experience soreness 1-2 days after a workout. Pain that lasts longer than 3 days after a workout likely means there is something in the workout that should be modified. While pole is for everybody not every move, spin, hold is for every body; listen to yours, safe poling.
The original video was over 7 minutes long so I decided it would be best to break it up into 2 videos. The first is called the cradle spin. Many of these moves are foundational meaning they stand alone and can transition into other moves that are more advanced. This particular spin is not a shoulder killer because all your weight is not on your shoulders like many spins. As always listen to your body, if it hurts don't do it.
As I have likely mentioned many places before I am not a huge fan of spins. They can be dangerous if done incorrectly (with bad form) and cause major damage to tendons and ligaments. These take longer to heal than muscles due to their structure. It is much better to prevent the damage than to try to heal it after damage.
Make sure you keep your shoulders back. The easiest way to get there is to stick your chest out.
As usual unless your shoulder is injured, do these on both sides even though you will like one side better than the other.
The rocketman pole hold is a crowd pleaser. It looks like you're floating in mid air and it's easier to do than it looks like it will be. This is one of those few moves that I got the first time I tried it. It is also one that right now I only do on my left side because of my shoulder injury. If your shoulders are both healthy, try it on both sides but as always, listen to your body. This is a move that does not cause extreme pain so if you feel any stop immediately.
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The hip hold is another classic move in pole dancing that like the previous tutorial, the lay back, leads to other moves. The jade is one favorite built off hip hold. You can get into this move by putting yourself right into it on the pole, as you will see, or you can do it from a leg hang.
This is a move that requires adequate skin availability as there are only two points of contact on the pole after final set.
As with almost any move learn it on both sides of your body. Remember that even though there are only two points of contact as long as your feet are behind your head you will be totally safe. When exiting the move it will be best to have both hands on the pole to lower your feet to the floor.