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.

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Intermediate Grip

Princess Grip

The Princess Grip is a variant of the double Cup Grip, used either for style or to relieve tension placed on the elbows from Cup Grip.

This grip is commonly used as an alternative grip for upright moves that would otherwise require cup grip. With the Sexy Plié Squat as an example, the Princess Grip is your best friend, as it aids in style and gives you much more control when and where you lower your body into the wide, straddle-squat we all know and love in exotic pole.

Intermediate Grip

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.

Beginner Grip

X Grip

The X Grip is one of the most basic body holds you’ll learn in pole dancing. It is generally taught early on to help you get a feel for moving your whole body on the pole and using skin contact to hold yourself up. Used in a variety of moves from the basic climb, to the fireman spin, inverted crucifix, caterpillar, and many more pole dance tricks, you’ll find it beneficial to get comfortable with this grip early on.

Beginner Grip

Thigh Grip

In the Thigh Grip, your ankles should feel like they are glued together and the pole should be pressed tightly between your upper thighs. Like many other body holds, the Thigh Grip is more likely to be found in intermediate and advanced pole dance moves, but it can be seen in beginner moves such as the Ladysit. For added security, point your toes and engage the legs.

Beginner Grip

Kneepit Grip

The Kneepit Grip is a common hold in pole dancing, whether you are working with beginner-level, intermediate, or advanced pole tricks. The first few tricks that you’ll do with this grip may feel uncomfortable, but it will soon become your best friend in the world of body holds. The versatility of this hold is incredible, able to be used in a variety of moves from Backhook Spin, to Apprentice, to Cupid, Cocoon, Suicide Spin, and many other beginner to advanced moves.

Introductory Grip

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.

Introductory Grip

Stronghold Grip

The Stronghold Grip relies on three main points of contact. The first point of contact is your outside hand, which is in a typical baseball grip on top. The second is your inside hand, gripping the pole below with the pole tucked deep into the armpit. The third point of contact is your inner arm as you squeeze the pole against your body.

Beginner Grip

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.

Introductory Grip

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.