It's bracket grip in honor of March Madness! This move can be done on spin or static mode and can be a stand alone or transition to another move. This move is also great to build your grip and core strength. Keep in mind when doing this move in shoes the weight at the end of your feet will impact your ability to lift. This is good for practice but you may need to do the move first barefoot and work up to heels. Different size heel weight differently. For instance my size 7 (all are size 7) 6" heels are 9oz. ea. my 7" are 12-14oz and my 8" are a pound and over.
This move is known by at least two names, the pencil hold and the iguana mount. No idea the origins.
This is one that you must carefully listen to your body. This move isn't for people with weak or injured shoulders. When everything is fine you should not feel anything in your shoulders at all. The hardest part will be moving up or down. Once your are actually upside down in pencil you really feel quite secure which is unexpected but you'll get used to it.
This is a shoulder heavy move so if it's at all painful stop immediately. Pain that lasts longer than 3 days is likely and issue. Prevent that during training by learning to recognize when a move hurts because it's new or because it's not right for you at this time.
The comments section is always open. Feel free to drop a line, ask for a specific move if I can do it I'll shoot the tutorial if I haven't already.
Also known as the reverse climb, I used to make my students in higher level classes do this for a warm up. A couple of times up a 12' pole and you won't be cold any more. But I don't have a 12' pole at home the highest I could get at home is 10' and I would have to set my stage pole up outside for that.
With regard to that in this tutorial I show you from standing and from the floor. If you have a shorter pole doing it from the floor will give you more practice with it because you'll get to perform the motion one more time than from standing.
I like to wrap the top hand/forearm around the pole as opposed to putting the pole in my elbow as an elbow grip. I don't like the aesthetics of the elbow grip for reverse climbing though it may be beautifully utilized in other pole poses.
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.