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.