Side Saddle Hold
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.
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!
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Browse All Pole Dance Moves Below
Football Grip
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.
Tabletop Tuck
Difficulty: Intermediate Category: Trick Type: Static Pole Points of Contact: 3 Also Known As: Tuck Pre-requisite Moves: Tabletop Hold The Tabletop Tuck is a versatile move that can help you transition into a variety of other pole moves and provides a unique shape...
Reverse Foot Mount
This Reverse Foot Mount is the top half of the hold required for the move Starfish. A bruiser for certain, the foot should flex around the pole to give you a solid counterbalance when performing the move. This is a popular foot hold in doubles moves as well, sometimes replacing the pole for the arms or legs of your partner.
Foot Mount
The Foot Mount is a core move in getting your weight lifted from the ground and onto the pole, much like the Basic Foot Hold. It is widely used to modify moves for an extra point of contact, or as a unique way to climb the pole.
Funky Grip
The Funky Grip earned its name because it is peculiar to look at and keeps you guessing as to what trick is coming next. Especially in competitions, you can usually tell which invert someone is prepped for by the way they grip the pole: cup grip for shoulder mounts and stronghold for chopper inverts. While this funky grip is a little more challenging than these standard grips, it is a great way to surprise the audience.
Armpit Hold
The Armpit Hold is not a favorite for many, pinching sensitive areas of the skin, but it can result in some gorgeous shapes such as Teddy which utilizes the front of the armpit, or the Chopstick Split or Hercules which utilizes the back of the armpit.
Overall, once you get comfortable with the armpit hold, it can become one of your best friends in pole dancing, especially as you move into more advanced tricks with fewer points of contact.
Tabletop Hold
The Tabletop Hold is not very common as it can be a little tricky to get into, and it is not so comfortable depending on the length of your body. The tabletop plank is a great move for photoshoots but can be difficult where practicality plays a much larger role; however, this grip is necessary in more advanced moves such as Dragontail.
It is very important to keep your shoulders down away from your neck and keep your back and core engaged in this hold. This hold can be tough on the shoulders, requiring a wide range of motion to rotate behind your back, and strength in the minor muscles to hold the position.
Back Ankle Grip
The Back Ankle Grip is a useful hold in quite a few inverted moves, particularly when they are extended. Whether you are bendy or bold, chances are, you have used this hold before without ever giving it much thought. It is such a small movement overall, but it can help you push your limits to extend your body away from the pole, giving you beautiful, clean lines.
When doing this hold, if you feel like you are slipping out of it, you have made a case for pointing your toes! Pointing your toes in this hold can push the heel of your foot out into a “hook” and giving your body that extra skin contact it needs to secure everything in place.
