How to do the pencil pole dance hold
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.
How to do the caterpillar climb
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.
How to do the superman pole hold
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.
Aviva has been instructing private clients and group classes for over 20 years. Her passion is pole dancing. Her focus is safe, effective training for the purpose of achieving your goal.