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!

Helpful Related Links: Points of Contact Explained | Learning the Push-Pull Method

 

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.

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Browse All Pole Dance Moves Below

Intermediate Grip

Cross Knee Hold

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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.

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Intermediate Trick

Tabletop

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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.

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Advanced Grip

Remi Hold

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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.

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Beginner Spin

Secretary Spin

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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.

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Intermediate Grip

Twisted Grip

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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.

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Intermediate Spin

Ballerina Spin

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The Ballerina Spin is an elegant spin that truly showcases the beauty of pole dancing. With one leg wrapped around the pole and the other extended, you can begin playing with different shapes on the pole. This can be done as a pose on static pole, but is best performed on spin pole.

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Intermediate Trick

Anastasia Frog

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The Anastasia Frog is a gorgeous and unique shape that is perfect for photoshoots or as an end to a performance. The entrance to this pole shape is relatively easy in terms of many other shapes. This intermediate move is best done on static pole, but it can be performed on spinning pole as an advanced move. 

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Intermediate Grip

Side Saddle Hold

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The Side Saddle Hold is used in a variety of moves where the bum is resting on the pole and the leg is hooked on the side of the pole. You should feel secure in this hold with the pole against the length of your thigh and bum.

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Advanced Grip

Football Grip

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The Football Grip is a widely used variant to many inverted moves. The elbows help maintain extra points of contact while bringing the center of the body closer to the pole, allowing you to perform moves from the midsection-down with at least two points of contact.

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