Difficulty: Intermediate

Category: Grip

Also Known As:

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Pre-requisite Moves:

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The Hip Hold is a subtle but crucial hold. In the inverted Jade Split, for example, the hip hold is a main point of contact with the pole, so proper implementation is important. Without rotating the hips, you will struggle to stay on the pole and risk slipping.

You can engage the hips further by arching your back towards the pole, allowing the hips to come forward further as the spine bends. Bringing your outside hand to your bum, as the move allows, can also help move your hips forward and make the connection with the pole.

This grip is subtle, and can be used in a variety of beginner pole moves as well, mainly in sits or spins where the body is pushed forward, in front of the pole.

How to Get into a Hip Hold

Move Steps

For a right-sided hold, the pole should be on the right side of your body.

For a left-sided hold, the pole should be on the left side of your body.


  1. With the pole to one side of your body, arch your back to squeeze the pole tightly against the inside of your hip.

  2. Press your leg(s) into the pole, towards your hips, as support to hold your weight on the pole.
  3. From here, you can release your hands gently and place them elsewhere.

This move previously appeared in our Guide to Grips and Holds article.

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