Pole Dance Grip Moves

Anchor Grip

The Anchor Grip is a vital hold in pole dancing that is utilized in many different pole dance tricks, climbs, spins, and more. This grip will help anchor your body against the pole so you are not trying to out-muscle any moves. You can think of this grip as the beginning of a fulcrum to help you move up and down the pole. You should be able to completely release your legs from the pole, or bring them up away from the floor in this hold without your body collapsing in.

Learn This Move

Baseball Grip

The Baseball Grip the most basic hold you will learn in pole dancing, and it is used in a wide variety of moves from beginner to expert level. Imagine you are holding a baseball bat instead of a pole. Your thumbs are wrapped around the pole, on the opposite side of the rest of your fingers. You’ll use this in any number of moves from a basic body roll, to a cradle spin, to a two-handed Meathook.

Learn This Move

Cup Grip

The Cup Grip requires finger strength to feel secure. Some moves may require a double-cup grip, and others might require a single hand cup grip; it depends on the move. This grip is most common in intermediate to advanced moves, but it is always a good idea for beginner pole dancers to get a feel for the grip and build up the necessary finger strength.

Learn This Move

Elbow Grip

The Elbow Grip uses the meaty inside part (the “crook”) of the elbow to wrap the pole, locking your weight in against the pole. This is typically demonstrated in inverted moves such as Ayesha and Jade, or as a variation to Split Grip, or even as an alternative to Baseball Grip in upright spins.

Learn This Move

Half-Bracket Grip

The Half-Bracket Grip is a beginner variant of the Full Bracket Grip. It relies on the Push and Pull method, and it’s important to keep the core tight and shoulders back with this grip, as it’s commonly seen in upright moves, mostly used in spins and tricks that require the body to be at least partially held away from the body.

Learn This Move