Scissor Sit
The Scissor Sit is a unique pole pose that relies on the opening of the legs after reaching the standard pole sit position. This unique sit is an excellent way to pull together a new shape in your latest routine.
Pole Dance Move Dictionary
Welcome to the PolePedia Pole Dance Move Dictionary!
In this section of the website, you can browse a variety of pole dance moves and tricks based on classification or skill level.
Want to browse all pole dance spins? Select “spin” from the menu below. Want to see all beginner-level pole tricks? Select “beginner” from the menu.
It’s really as easy as that.
You can also search for your favorite moves in the search bar below. We are always improving and adding to our move dictionary, and that includes alternative move names – so if you don’t see something you’re looking for, please let us know!
Much love, and happy poling, from the PolePedia team!
Introductory Pole Dance Moves
Introductory pole dance moves include everything you need to know to practice safe pole dancing movements and motions. Building your own mental knowledge base is essential for training safely, whether you are practicing in a studio, club, or at home. In this section, you’ll find various hand grips, safety information, and more tricks to help you build your pole education base.
Beginner Pole Dance Moves
In the section about beginner pole dance moves, you’ll find moves that you would typically start with in a studio. Here, you’ll find a variety of pole tricks and floorwork moves; spins, slides, legwork, climbs – everything you need for a solid foundation moving into intermediate pole dance moves.
Intermediate Pole Tricks
Now that you’ve mastered the beginner moves and you’ve built up enough strength to start practicing intermediate pole tricks, it’s time that we get a little more complex with our movements. If you’re not certain whether you’re capable of doing a move, don’t worry – each move will have a list of pre-requisite moves, motions, or grips that you need to be comfortable with first.
Advanced Pole Tricks
Advanced pole tricks are for the pole dancer who has aced the intermediate moves. You feel strong and confident in several keystone intermediate pole tricks, and beginner pole moves are a walk in the park. This is the next level up from intermediate, with fewer points of contact and more audience-wowing feats.
Help Wanted!
We are looking for a pole partner to help us expand our free Pole Dance Move Dictionary.
Browse All Pole Dance Moves Below
Forearm Grip Shelf
The Forearm Grip Shelf is crucial in many inverted moves, from layback flips to brass monkey, to forearm grip Ayesha and beyond. Most common in inverted moves, it can provide a nice fulcrum for your body, just like anchor grip can in a climb. In other moves, like Janeiro, this top arm can serve well as a shelf to balance your bodyweight. The bottom arm takes a lesson from Split Grip, where the pointer finger should be pointed and only slightly wrapped around the pole to provide the best wrist alignment.
Jamilla
The Jamilla is a great way to get into several other inverted moves, opening up a world of alternate inverts and new transitions. Many inverted moves can even be transitioned into directly, so there is no need to perform a leg hook between invert and trick, simplifying combos and shortening routine times.
Basic Foot Hold
This Basic Foot Hold is a versatile move where your toes are pointed towards the floor (or ceiling, for inverted moves) and most of your foot is on the pole, providing a strong point of contact.
The key to this hold is to make sure you feel secure, which may mean for some feet, depending on structure or flexibility, that may be easier to maintain with the heel to the side of the pole instead of directly on it. The balls of the feet should always be firmly pressed into the pole. Moving the heel like this will give you another contact point in the arch of your foot.
Cross Knee Hold
The Cross Knee Hold is a secure grip that will help secure any layback-type move. If you’ve ever taken a yoga class, you might know that “figure four” pose, where you’re standing on one leg while the other leg is crossed on top of the knee, creating a space between your thighs. This grip uses the same principles.
The crossed knee braces your weight so you can lean back safely with an anchor point on your bum and calf. Pointing your toes will help keep the legs engaged and stable, locking everything into place.
Tabletop
The Tabletop is a wonderful move that is popular in many intermediate and advanced transitions. This move opens up a new world of pole dance moves, as being parallel with the floor while already seated in the pole allows for easy mobility both up and down the pole. As a standalone pose, it looks great in photoshoots and can capture an audience's awe in strong musical pauses during routines.
Remi Hold
The Remi Hold is an advanced, knotted, pretzel-like leg hold provides incredible footing and security in a variety of upright and inverted positions. It is not the most comfortable on the legs, especially on smaller pole diameters, but it is visually impressive.
Secretary Spin
The Secretary Spin is a gorgeous spin pole move that will help beginner pole dancers get accustomed to keeping both feet in the air as they spin around the pole. With enough push off with the outside leg, this spin is a lesson in momentum, as the closer the body is to the pole, the faster it spins, and this pose keeps the whole body close to the pole.
Twisted Grip
The Twisted Grip typically refers to the top hand in a move and can be paired with a variety of other grips with the secondary hand. It is a variation on the typical baseball grip where your fingers are wrapped around each side of the pole. Instead, your shoulder is rotated so you can reach around the pole, grabbing the opposite side. This allows you to face the outside while still securely gripping the pole behind you. Leave enough room for your head to pass through your arms.
