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Forearm Pole Climb

How to climb the pole using your forearm. Your first pole climb is a HUGE milestone and such an exciting accomplishment. Whether you have yet to learn how to climb or already learned the basic pole climb and are wanting to learn how to more efficiently climb the pole this one is for you! The forearm climb has many advantages in that it is essential to many of the future pole transitions and tricks. It helps keep the pole an adequate distance from your body, allowing for more maneuverability and a smooth and efficient ascent up the pole .

Pole Climbs, Change up Your Pole Climbs

How to climb the pole? There are so many ways you can get to the top of the pole either to just change it up or dance your climb. Raise your hand if you are a pole competitor or looking to compete! You want to keep your audience and judges engaged and entertained….The rule of thumb in competition is don’t do more than two of the same climb…WHATTTT? How do I get up the pole for my epic pass then?!!… Here are some ideas of different ways you can mix up your ascent to get to your destination. For break downs of these climbs check out my pole climbs playlist of tutorials HERE

 

Summer Split

How to do the summer split on the Pole Tutorial. This is an intermediate to advanced pole move that we are going to transition to from an outside leg hang. You should be 100% comfortable with transitions into and out of your outside leg hang prior to this one. This move requires moderate hamstring flexibility and the amount of hop flexor flexibility will determine the line of the finished move. Need to work on those splits to get a better line with this one? I have a vertical splits online workshop to help you learn the necessary active flexibility and activation to crush that vertical split! Click this link:

http://elizabethbfit.com/flexibility-…

Sneaky V

How to do a Sneaky V on the Pole Tutorial. This Intermediate/Advanced pole move maintains three points of contact throughout. This tutorial will walk you thru how to descend down into the Sneaky-V from a brass sit. I think of the sneaky V as being one of those deceptively hard moves, it looks relatively simple but finding that proper stack and final alignment can be tricky in the beginning. Hopefully the tips in this tutorial will help you have success in mastering this challenging pole move.

The Jasmine

How to get into a Jasmine on the Pole Tutorial. This is a great one for beginner polers. A challenging pole trick to get into. This pole move doesn’t require inverting but instead has multiple options either from the ground, descending or inverting into it. The Jasmine is a foundational move on the pole that builds towards an infinite number of other transitions and moves.

Titanic Variation Shape

Titanic Variation Shape. This beginner to intermediate pole trick is a great one for all levels, both inverters and non-inverters. You can get into this titanic variation shape from an invert or by descending down into a jasmine. For me personally, I find that this shape is significantly easier to hold than the traditional titanic hold. This one seems scarier due to the head down and away from the pole transition but I find that once locked into it I don’t worry about slipping which can sometimes be the case the traditional titanic. For a break down of the traditional titanic click the link at the end of this video.

Cupid Roll to Inside Leg Hang - Twisted Grip

Pole transition from cupid to inside leg hang. This beginner to intermediate pole combo starts in a cupid and somersaults thru to an inside leg hang. If you are still working on cleaning up or solidifying your inside leg hangs check out this other tutorial on inside leg hangs HERE.

Cupid Roll to Twisted Grip Handspring

Pole transition from cupid to twisted grip handspring. This intermediate to advanced pole combo starts in a cupid and somersaults thru to a twisted grip handspring. Before trying this transition you should have a solid twisted grip handspring. If a twisted grip handspring is still on your bucket list, check out my online tutorial on how to train this pivotal move safely and effectively HERE.

Low Flow: Roll to a Croc

How to do a Low Flow, Floor work Roll to Floor Croc on the Pole. This multi-level trick/transition is a great one to add to your low flow repertoire. You don’t have to be able to do a free standing croc to be able to do this pole version. You don’t even have to take your pants off for this one!

The Jallegra

How to do a Jallegra on the Pole Tutorial. This is an intermediate pole split that we are going to transition to from an outside leg hang. You should be 100% comfortable with transitions into and out of your outside leg hang prior to this one. You don’t have to have full split to make this one work but I do find that it does require a degree of hamstring flexibility but don’t let tight hammies stop you from trying out the initial entry and see how it feels.

Need to work on those splits to get a better line with this one? I have a vertical splits online workshop to help you learn the necessary active flexibility and activation to crush that vertical split! Go HERE 

Brass Monkey to Ayesha Shapsie Transition

How to do Ayesha Shapsie Trick & Transition on the Pole Tutorial. This is an intermediate transition from a brass monkey to an Ayesha like shape, with the option of opening to an Ayesha (for those of you that already have a solid Ayesha). I really like this transition as a way for those of you that do not yet have a two point of contact Ayesha to start working on the positioning for that Ayesha but while maintaining four points of contact using the legs. 

Standing Shoulder Mount Roll to Split - Low Flow Trick

How to do a standing shoulder mount roll on the Pole Tutorial. This intermediate to advanced trick/transition is a great one to add to your low flow repertoire. Play around with the exit shape to find what fits best for you. If you are still working on your shoulder mounts, look back at my previous weekly tutorials on how to shoulder mount and how to strengthen your shoulder mount.

Leg Hang Switches

How to do leg hang switches on the Pole Tutorial. Leg hang switches are a challenge for many. Here is a quick tutorial on how to refine and master your leg hang switches. If you are still working on your leg hangs, inside or outside, look back at my previous tutorials for both inside and outside leg hangs.

How to do the Pole Hug

How to do the pole hug on the Pole Tutorial. This is an intermediate pole trick transition from a brass monkey. There are many leg variations once in the pole hug but this was my favorite. Play around with different leg shapes so you can find your favorite. If the brass monkey is a newer move to you or you are looking for different ways into it, look back at my previous tutorials for Brass Monkey drop down or press up tutorials.

How to do the Titanic on Pole

How to do a Titanic on the Pole Tutorial. This is an intermediate pole trick but doable by many beginners as well. There are many variations of shape once in the Titanic but this is just the most basic breakdown on how to get into it. Depending on the shape of your thighs this move will vary, as all pole moves will, but in this tutorial I will share with you the tips and tricks that work for me on the Titanic. You do not have to be inverting to be able to work on this move but can instead descend down into the starting Jasmine position if inverts are something that you are still working on.

How to do a Twisted Grip Handspring to a Meathook Transition

How to do a Twisted Grip Handspring to Meathook Tutorial. This is an advanced pole transition. You should have a solid handspring before working on this transition. You can get in to your handspring in whatever your favorite way is (drop down, kick up, deadlift) before taking it into this meathook transition. This is a fun transition because there are so many options of where you can go from that meathook! You can go to a pole sit or drop it like it’s hot into a split on the floor, as well as many other fun transitions.

If you are still working towards your handspring or don’t even know where to begin don’t worry! I have a complete online workshop available to walk you thru the step by step process of safely working towards training and strengthening your handspring, iron-x, and deadlift. Download my online workshop HERE

How to do a Wheel Down on Static or Spin

How to do a Wheel Down on Pole Tutorial. An intermediate to advanced trick, transition. This is one of my fav tricks/transitions on pole. It is my favorite way to get into a ballerina and a versatile transition that has a completely different look on static versus spinning pole.

How to do a Phoenix

How to do a Phoenix Tutorial on the pole. This is an advanced pole transition but…..you do not need to have a solid handspring before starting on the prep for this advanced transition. I would encourage you to watch the tutorial and start working on the spin prep for the Phoenix if you have strong one arm spins. Then when you have mastered your handspring the two parts will come together to make a beautiful phoenix spin transition to handspring. For those of you that have a solid handspring but have struggled with this transition, take a step back and focus on just the spin prep. It is developing the spin and timing of the first part that is crucial to making the overall transition work relatively effortlessly (otherwise it ends up being a straight up deadlift).

If you are still working towards your handspring or don’t even know where to begin don’t worry! I have a complete online workshop available to walk you thru the step by step process of safely working towards training and strengthening your handspring, iron-x, and deadlift. Download my online workshop HERE

How to do a Pegasus

How to do a Pegasus on the Pole Tutorial. The pegasus is an intermediate to advanced pole trick. In this tutorial I’ll walk you thru the transition from a brass monkey to a pegasus. There are numerous other ways to get into a pegasus but this is a good way to work on your first pegasus and then progress on to more advanced transitions into it.

Twisted Grip Cartwheel from a Forearm Handspring

How to do a Twisted Grip Cartwheel from a Forearm Handspring on the floor. This is an intermediate to advanced pole transition. You do not need to have a solid handspring before working on this transition. This is a fun floor transition you can add to your floor work and low flow pole trick list. There are so many options on how to land this trick which is one of the reasons that it’s one of my favs.

If you are still working towards your handspring or don’t even know where to begin don’t worry! I have a complete online workshop available to walk you thru the step by step process of safely working towards training and strengthening your handspring, iron-x, and deadlift. Download my online workshop HERE.

How to Cartwheel into a Twisted Grip Handspring

How to Cartwheel out to Twisted Grip Handspring Tutorial. This is an advanced pole transition. You should have a solid handspring before working on this transition. This is a fun transition that works on both spinning pole and static pole. This tutorial will go thru two different variations of this cartwheel depending on your flexibility and comfort with the transition.

If you are still working towards your handspring or don’t even know where to begin don’t worry! I have a complete online workshop available to walk you thru the step by step process of safely working towards training and strengthening your handspring, iron-x, and deadlift. Download my online workshop HERE.

 

A BUTTERFLY TRANSITION FOR EVERY LEVEL OF POLER - HOW TO DO A BABY BUTTERFLY, EXTENDED BUTTERFLY AND BUTTERFLY DROP

This tutorial comes in beginner, intermediate and advanced.  For my beginner polers it’s never too early to start working on the steps towards training and strengthening your baby butterfly (even if you’re not entirely there already). Intermediate polers who are already savy with the baby butterfly, it’s time to take it to the extended butterfly.  Even if you have done an extended butterfly but it doesn’t feel secure or it is inconsistent check out this tutorial.  For the intermediate to advanced poler I have a fun butterfly drop transition. This is yet another one of my fav pole transitions. I love the versatility of this trick/transition because it can be executed on static pole with a more dramatic, quick drop, or on spinning pole as a controlled spiral down the pole. You should have a solid butterfly before working on this transition. 

How to do a Bird of Paradise

How to do a Bird of Paradise Tutorial. This advanced pole move requires strength and flexibility. A significant degree of flexibility of the shoulder, specifically active flexibility is required to get the arm behind the pole to the proper position. Leg flexibility of the leg being grabbed needs a significant degree of of flexibility and the ability to actively engage the muscles of the leg to get it into the proper starting position. In this tutorial I’ll walk you thru not only the points of contact and basic mechanics of getting into the Bird of Paradise but also some tips and tricks to help you get closer to your Bird of Paradise dreams.

How to Train Your Brass Monkey Press Up

The brass monkey press up requires a significant amount of strength but if trained with optimum mechanics and technique it is absolutely within your grasp. Although the brass monkey press up falls in the category or an intermediate to advanced pole move you can’t start conditioning this move no matter what pole level you are at. It will take time and consistency to build the strength needed for your brass monkey press up.

Learn how to use Rubberbands to expedite your learning and strength building for this move. To purchase your own Rubberbanditz use promo code: EBFIT and click HERE to purchase.

Want to learn more ways to train and strengthen your pole moves with Rubberbanditz? I’ve put together an entire online workshop because I had so many requests for this one. Sign up for your online workshop HERE

Pole Conditioning Tutorial: Shoulder Mount

How to get stronger for pole…focus on your basics and evenly working both sides! I spend 99% of my training focusing on simply conditioning. If your basics are strong and clean than all your tricks and transitions will be as well. Try adding shoulder mount conditioning into your pole time at least once a week. Do 3-5 on each side (depending on your pole level) to start and over time work up to more or multiple sets. Sometimes do your conditioning at the beginning of your training when you’re fresh and sometimes add them at the end as a post training burn out. Focus on quality over quantity. If you are shoulder mounting with straight legs focus on getting rid of those little micro bends and when you’re too tired to resist the pull of the micro bends then go to bent leg inverts.

Shoulder Mounts (3 levels: floor, standing, aerial):
• Beginner: Lying on the floor and standing chest lifts
• Intermediate: Standing with feet on the floor.
• Advanced: Aerial shoulder mount

Maintain the pelvic tuck, lower abdominal engagement throughout exercise.
Focus on maintaining control on the descent from all three levels.

Pole Conditioning Tutorial: Inverts

How to get stronger for pole…focus on your basics and evenly working both sides! I spend 99% of my training focusing on simply conditioning. If your basics are strong and clean than all your tricks and transitions will be as well. Try adding invert conditioning into your pole time at least once a week. Do 3-5 inverts on each side (depending on your pole level) to start and over time work up to more or multiple sets. Sometimes do your invert conditioning at the beginning of your training when you’re fresh and sometimes add them at the end as a post training burn out. Focus on quality over quantity. If you are inverting with straight legs focus on getting rid of those little micro bends and when you’re too tired to resist the pull of the micro bends then go to bent leg inverts.

Inverts (3 levels: floor, standing, aerial):
• Beginner: Lying on the floor and standing tuck ups.
• Intermediate: Standing with feet on the floor.
• Advanced: Aerial invert.

Maintain the pelvic tuck, lower abdominal engagement throughout exercise.
Focus on maintaining control on the descent from all three levels.

Calisthenics Hand Balancing V-Sit Tutorial Progression

How to do a calisthenics hand balancing V-Sit Tutorial Progression. This a body weight, calisthenics and hand balancing move. The initial lift of the upper body is a great way to strengthen the shoulders and arms. Once that part is achieved it becomes a great abdominal and core exercise to lift the legs and tilt for the V-sit. I love all things handbalancing because you can work on them anywhere and anytime! No equipment needed!

Looking for a quality set of hand balancing canes? Mine are from Denver Circus Supply:

www.denvercircussupply.com
Promo code: EBFIT

Janeiro from Climb and Roll

How to get into a Janeiro from a climb rolling into it. This is an Intermediate to advanced pole dancing transition to Janeiro. This is a fun variation on getting into the Janeiro. I’ve found that for many polers who have struggled with the more common brass monkey to Janeiro transition often find success with this one. It doesn’t require an excessive amount of strength, far less than what many people think. It’s more of a rotation of the hips than a lift. If this is a transition you’d like to try, check out my tutorials. What’s your favorite transition into Janeiro?

Janeiro from a Cupid Flare

How to do a cupid or ballerina flare into Janeiro. This is an advanced pole dancing transition to Janeiro that requires more strength than some of the other transitions. The foundation for this transition is very similar to either the transition for the True Grip climb (see previous tutorials) or the training wheel that many polers use to help them press into their brass monkey by placing their knee at their elbow to give them a boost.. This is one of my favorite transitions to Janeiro on pole because it is such an unexpected one and I love the flare that goes into it. What’s your favorite transition into Janeiro?

Janeiro from Brass Monkey

How to do a pole dancing Janeiro from brass monkey. An intermediate pole trick.

The Janeiro is an elusive trick for polers of all levels. The brass monkey to Janeiro is the most commonly seen transition and the best one to start with when learning the proper engagement and alignment for this trick. To be perfectly honest I find this transition to Janeiro to be my least favorite personal because it requires having to inch the butt from one side of the pole to the other and sometimes it can get stuck.

Try this move out and please tag me in your endeavors with @elizabeth_bfit and #elizabethbfit. If you are having trouble with the move please post your videos and ask your questions and I will give pointers and tips as needed. 

Shoulder Mount Split Pop: Int/Adv

How to do a shoulder mount split pop, a Chinese pole move. This is an intermediate to advanced poler transition and you want to make sure that you have a solid shoulder mount before moving on to this dynamic transition to the leg trap. If shoulder mount is not in your pole arsenal, check out my previous tutorials for a full break down of how to train and strengthen your shoulder mount HERE. And how to use Rubberbanditz to strengthen and train your shoulder mount HERE is a great way to prep for this dynamic move.

Or try out one of my many other pole tutorials for Beginner, Intermediate or Advanced polers on my YouTube channel HERE

Try this move out and please tag me in your endeavors with @elizabeth_bfit and #elizabethbfit.  If you are having trouble with the move please post your videos and ask your questions and I will give pointers and tips as needed.  If you have any questions about this tutorial please leave your comments below and I would love to answer them.  If you have any requests for future tutorials please leave them in the comments below! 

If your inverts and shoulder mounts are still in the making that’s ok! Download my Pole Conditioning ebook HERE to strengthen your inverts both on and off the pole and you’ll get there. Enjoy the journey of developing your pole repertoire, because it is an adventure every step of the way!

For further training on increasing your split and improving your lines check out my online training listed under the ‘Flexibility Training’ Tab.

*Video filmed at SF Pole & Dance*

The Marion Amber: Int/Adv

How To Do the Marion Amber on the pole. This is a high intermediate to advanced pole move and transition. There are multiple grips and ways into the Marion Amber. It can be done with a true grip, twisted grip and cup grip. This transition to a cup grip Marion Amber is my favorite way into it. I find that the cup grip allows me to get deeper into the split for a better line….Plus, I’m just a big fan of cup grip all around anyway!  

If you are still working towards your cupid and not quite ready for this intermediate/advanced pole move HERE is a tutorial on how to get into and strengthen your cupid.  Or try out one of my many other pole tutorials for Beginner, Intermediate or Advanced polers on my YouTube channel HERE

Try this move out and please tag me in your endeavors with @elizabeth_bfit and #elizabethbfit.  If you are having trouble with the move please post your videos and ask your questions and I will give pointers and tips as needed.  If you have any questions about this tutorial please leave your comments below and I would love to answer them.  If you have any requests for future tutorials please leave them in the comments below! 

If your inverts are still in the making that’s ok! Download my Pole Conditioning ebook HERE to strengthen your inverts both on and off the pole and you’ll get there. Enjoy the journey of developing your pole repertoire, because it is an adventure every step of the way!

For further training on increasing your split and improving your lines check out my online training listed under the ‘Flexibility Training’ Tab.

*Video filmed at SF Pole & Dance*