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PoleFreaks Studio
Start Here
Before You Begin (0:12)
Video Tour (3:54)
Search the Full A-Z List of Moves
Pole Tips and Talking Points
How To Train - Where to Start?
Training Both Sides
Things To Do Every Training Session
How to Find Moves for Your Level (7:07)
How To Search PoleFreaks Studio (2:22)
Frequency of Training
Pole Do's and Don'ts
How To Engage Your Muscles (2:13)
Pole Goodies - Where To Buy Them
Buying a Pole - Where to Start?
How To Clean Your Pole
How To Get Momentum (0:50)
How to Avoid Pole Burn (1:28)
Hyper-mobility with Pole (0:49)
Different Names For Every Move
How To Work Around Feeling Slippery
Spin vs Static
How To Spot
Rate Of Progression
Training By Yourself
Grips - Hand Positions (6:04)
Grip Aids
Twisted Grip - Why I Avoid It
How to Pull and Push When Inverted (1:53)
How To Loop A Resistance Band (2:08)
12 Week Training Plan - Getting Started on the Pole
12 Week Training Plan
Warm Up, Cool Down and Stretches
Warm Up (9:23)
Cool Down (5:44)
Upper Back and Shoulder Stretches (6:14)
Straddle Stretches (23:23)
Straddles and Box Splits (60:34)
Front Splits (44:29)
Front Splits and Splits on Your Back (61:50)
Bridges and Cobras (54:41)
Spins
Outside Step - Two Handed (2:41)
Outside Step - One Handed (1:49)
Pirouette (2:46)
Elbow Pirouette (2:15)
Cup Grip Pirouette (2:27)
Ballet Hook (3:13)
Walking Around The Pole (1:59)
Fireman Spin (2:52)
Fireman Pike Spin (2:26)
Mermaid Spin (1:53)
Extended Fireman Spin (2:06)
Closed Cross Leg Fireman Spin (2:35)
Open Cross Leg Fireman Spin (1:38)
Inside Hook (2:09)
Front Hook (2:53)
Outside Step - Front Hook (1:57)
Extended Front Hook (2:39)
Back Hook (2:33)
Outside Step - Back Hook (3:11)
Chair Spin (2:09)
Chair Pike (1:23)
Fancy Chair (2:43)
Split Leap (1:53)
Chair Spin - Back Hook (3:20)
Carousel - Forearm Grip (2:37)
Carousel - Back Hook (3:20)
Carousel - Split Grip (2:16)
Tinkerbell (3:11)
Dolphin Spin (1:14)
Inside Step (2:09)
Juliette Spin (2:20)
Outside Step - Inside Step (2:18)
Corkscrew Spin (2:30)
Corkscrew Variation (2:20)
Cartwheel (2:00)
Cartwheel Repeats (2:25)
Cartwheel - Claw Grip (1:33)
Inside Leg Hook Spin (1:49)
Forwards Attitude Spin (2:32)
Backwards Attitude Spin (2:51)
Forwards Attitude Spin - Backwards Attitude Spin (2:42)
Cradle Spin - Split Grip (3:02)
Cradle Spin - Forearm Grip (1:51)
Cradle Spin - Straddle Variation (0:59)
Spin Up (2:28)
Cradle Spin Up (1:33)
Sunwheel Spin (2:39)
Straight Leg Spin (4:16)
Boomerang Spin (1:29)
Crab Spin (1:18)
Pea and Post Prep Spin (3:09)
Pea Spin (3:12)
Post Spin (3:59)
Wrist Seat Spin (2:45)
Reverse Grab - Basic (4:09)
Reverse Grab - Attitude Legs (3:37)
Reverse Grab - Chair Spin (2:11)
Reverse Grab - Back Hook (1:39)
Reverse Grab - Kick Entry (1:58)
Pixie Spin (2:46)
Monkey Spin (1:34)
Genie Spin (3:38)
Leap (2:09)
Spin Down (2:14)
How To Spin One Handed (3:41)
Floor Based Moves
Pencil - Headstand (2:51)
One Leg Bent - Headstand (0:48)
Bow and Arrow - Headstand (2:20)
Stag Legs - Headstand (1:57)
Half Crab - Headstand (1:28)
Crab - Headstand (2:09)
Russian Layback - Headstand (2:26)
Headstand Crunch Up (2:43)
Deadlift - Headstand (2:24)
Forearm Stand (3:22)
Leg Hook (1:20)
Step 'n' Slide (1:50)
Pole Squat (1:59)
Chair Pose (2:07)
Log Rolls (2:24)
Butt Spin (2:44)
Knee Spin (3:11)
Pike Leg Lifts (on the floor) (1:11)
Leg Switches (on the floor) (1:55)
Floor Star (1:22)
Goddess (on the floor) (3:15)
Floor Jade (2:27)
Cartwheel (on the floor) (1:56)
Cartwheel (on the floor) - Martini (2:51)
Shoulder Roll (2:27)
Shoulder Roll - Pike (2:07)
Assisted Fish Flop (2:52)
Fish Flop (1:22)
Planche (3:38)
Split Planche (2:43)
Strength Moves
Prayer Slides (1:33)
Pull Ups (2:33)
Ballet Hook Oblique Crunches (1:09)
Knee Tucks (2:35)
Straddle Leg Lifts (1:21)
Pike Leg Lifts (1:25)
Aerial Inverts - Tucks or Straddles (1:02)
Negatives (0:54)
Pole Squats (1:05)
Seated Lowers (1:38)
Wheelbarrow Press-Ups (2:07)
Inverted D Lifts (1:45)
Cup Grip Hang (2:24)
Split Grip Push Out (3:23)
Resistance Band Deadlifts (4:05)
Climbing Repeats (1:31)
Straddle Slide Pull Ups (2:03)
Pull Up Climb (2:51)
Dragon Flags (3:05)
Shoulder Mount Strength Exercises (2:33)
Handstand Press-Ups (3:26)
Strength Exercises - Non Pole
30 Day Press-Up Challenge
Ankle Stability Exercises (1:37)
Asymmetrical Press-Ups (1:32)
Hip Lifts (1:03)
Kneeling Press-Ups (1:05)
Kneeling Press-Ups Wide (1:04)
Mountain Climbers (1:06)
Mountain Climbers - Knee to Elbow (0:51)
Oblique Crunches (0:44)
Oblique Touches (1:07)
Pike Crunches (0:59)
Pike Leg Lowers (1:20)
Plank (1:41)
Press-Ups (1:09)
Press-Ups Wide (0:38)
Press-Up Wide Walk Outs (1:15)
Reverse Plank (0:42)
Serratus Anterior Pushes (1:09)
Side Plank (1:39)
Tricep Dips (1:04)
Wall Press-Ups (0:55)
HIIT Workouts
Week 1 (2:26)
Week 2 (2:00)
Week 3 (2:33)
Week 4 (2:31)
Week 5 (2:40)
Week 6 (3:02)
Week 7 (3:27)
Week 8 (3:07)
Week 9 (2:19)
Week 10 (2:35)
Week 11 (2:52)
Week 12 (3:17)
Climbs
Basic Climb - Crucifix (4:14)
Forwards Crucifix Climb (3:38)
Bow (3:07)
Thigh Hold (2:27)
Forearm Climb (3:06)
Spinning Pole Climb (2:21)
Side Climb (2:58)
Chinese Pole Climb (1:31)
Pole Seats
Pole Seat - Basic (3:26)
Pole Seat - Basic Variations (1:33)
Lift To A Seat (1:57)
Layout (3:17)
Scissor Seat (1:45)
Plank - Two Handed (3:05)
Plank - One Handed (2:40)
Peter Pan (2:36)
Ball (2:44)
Pike (3:31)
Hip Hold - Straight Legs (2:43)
Hip Hold - Bent Leg Variation (1:44)
Cross Knee Release (3:38)
Double Cross Knee Release (3:36)
Cross Ankle Release (2:27)
Wrist Seat (3:33)
Violator (2:14)
Inverts
12 Stage Invert Plan
Safety Dismount (0:59)
How To Invert (2:18)
Basic Invert (2:19)
Forwards Crucifix - Inverted (2:19)
Crucifix - Inverted (2:19)
V Invert or Straddle Invert (2:46)
Spinning Chopper (2:39)
Inside Leg Hang (from a Straddle) (2:14)
Ball (3:02)
Pike (1:39)
Straddle (from Pike) (1:48)
Thigh Hold - Inverted (2:22)
Thigh Hold - Bent Leg Variation (2:07)
Mantis (2:39)
Wheelbarrow Dismount (2:13)
Push Dismount (2:59)
Handstand Kick Down (1:52)
Butterfly Handstand (3:48)
Butterfly - Body Close (3:02)
Butterfly (2:58)
Caterpillar (3:53)
Flatline Scorpio (3:19)
Inside Leg Hang (from Flatline Scorpio) (2:37)
Scorpio Handstand (3:28)
Allegra - Open (2:33)
Allegra (4:06)
Outside Leg Hang from the Floor (2:35)
Outside Leg Hang (3:48)
Flatline (1:56)
Marley - Ankles Crossed (3:05)
Marley - Holding Ankles (3:24)
Forwards Crucifix - Climb Over (2:56)
Climb Over (1:18)
Superman (from an Invert) (1:45)
Jade Hip Hold (2:45)
Jade (3:24)
Genie (3:27)
Genie - Forearm Push (2:16)
Genie - No Handed (1:41)
Brass Monkey (from a Genie) (4:36)
Tulip (2:10)
Extended Butterfly (2:52)
Inverted D (2:23)
Flower (2:07)
Ayesha (3:18)
Transition To A Cup Grip (1:48)
Transition To An Elbow Grip (2:40)
Inverted Kick Down (1:26)
Pole Handstand (4:10)
Handstand Deadlift (2:31)
Handstand Into Pole (2:49)
Shoulder Dismount (6:05)
Shoulder Mount (5:36)
Brass Monkey (from a Shoulder Mount) (3:24)
Aerial Invert (3:15)
Handspring Prep (2:41)
Handspring (3:45)
Iron X (3:22)
Pole Holds
Split Heel Pose (from the floor) (3:16)
Levitation (3:36)
Viva (2:01)
Star (1:58)
Superman (3:50)
Toothbrush (3:17)
Apprentice (2:38)
Open Ball Seat (2:55)
Hero (2:54)
Frodo / Forearm Cradle (3:13)
Stargazer (2:38)
Skater Hold (3:55)
Reiko Split (2:03)
Flying K (2:39)
Figurehead (2:28)
Umbrella (2:28)
Umbrella Split (2:44)
Mercury (3:24)
Twisted Cupid (3:58)
Swan (2:25)
Sailor (from a Side Climb) (3:08)
Cupid (from a Side Climb) (2:35)
Miracle (2:33)
Genie (from standing) (3:42)
Martini - Jump Entry (3:10)
Air Walk (4:01)
Crescent Moon (4:32)
Bad Kitty Hold (3:04)
Shi Shi Spin (3:45)
Pole Hug (2:23)
Remi Sit (4:33)
Ballerina (4:55)
Lois Lane (2:33)
Thinker (2:06)
Twisted Sister (3:47)
Embrace (3:42)
Embrace - One Handed (2:54)
Yogini (3:30)
Teddy (3:24)
Pike - Armpit Hold (3:40)
Twisted Yogini (3:24)
Flag - Straddle Variation (1:45)
Flag - One Leg Bent (1:40)
Flag (2:15)
Machine Gun (3:54)
Flag Split (3:22)
Swimmer (3:06)
Ball Drop (5:26)
Pole Inverts - Other
Russian Layback Handstand (3:18)
Bow and Arrow (from Cross Knee Release) (4:47)
Pencil Iguana (from Cross Knee Release) (4:38)
Iguana Dismount (3:38)
Iguana Mount (4:39)
Dangerous Brian (5:06)
Iguana Crab (2:53)
Reverse Ayesha Pencil (4:45)
Reverse Ayesha Straddle (3:39)
Handstand Climb Over (2:30)
Handstand Walkover (2:19)
Handstand Crunch Up (2:55)
Handstand - Straddle Dismount (3:24)
Cup Grip Butterfly Handstand (3:41)
Batman from a Handstand (2:18)
Scissor Hold (3:35)
Sailor (from an Invert) (2:41)
Cupid (from an Invert) (2:35)
Broken Bird (2:29)
Inside Leg Hang Variation - Double Legs (2:49)
Inside Leg Hang Variation - Dragons Tail Grip (4:24)
Duchess (3:35)
Duchess Variation (3:25)
Tabletop (3:13)
Tabletop Variation - Half Straddle (4:34)
Recliner Invert (3:05)
Knot (2:38)
Organ Keeper (3:48)
Martini (2:44)
Triangle Seat (3:43)
Russian Seat (3:19)
Russian Layback (5:26)
Cooper Split (2:23)
Pterodactyl (3:06)
Blade (1:40)
Twisted Gemini (2:14)
Genie Split (3:49)
Sneaky Straddle (2:20)
Shi Shi Invert (2:46)
Butterfly Pull Up (2:40)
Titanic (4:31)
Illusionist (4:25)
Inverted Spiderman (2:51)
Zombie (3:29)
Genie Flip Invert (2:46)
Meathook (4:26)
Scutoid (3:30)
Gargoyle (3:01)
Outside Leg Split (3:10)
Twisted Viva (2:06)
Hang Glider (3:01)
Hang Glider Flip (1:48)
Helix (2:11)
Broken Dragon (2:18)
Wonder (3:29)
Bunny Split Variation (3:52)
Bunny Split (3:32)
Superman Flip (2:57)
Unicorn (3:33)
Side Superman (2:30)
Lois Lane (from an Invert) (3:30)
Tulip Variation (3:16)
Sneaky V Handstand (2:32)
Sneaky V (4:01)
Caterpillar Repeats (2:18)
Trapped Butterfly (5:07)
Russian Butterfly (5:05)
Jackknife (2:34)
Pencil (2:35)
Pencil - Forearm Grip (3:07)
Transition to a Forearm Grip (3:19)
Shoulder Mount Pencil (1:39)
Shoulder Mount Straddle (3:24)
Goddess (3:26)
Shoulder Mount Butterfly (2:45)
Shoulder Mount Knee Hold (3:03)
Inverted Moonbeam (2:45)
Eros (2:15)
Love Hug (3:10)
Pegasus (4:26)
Shoulder Mount Plank - Resistance Band Training (2:01)
Sky Dancer (2:52)
Shoulder Mount Floor Roll (2:37)
Shoulder Mount Flip (2:51)
Shoulder Mount Bounce Down (2:48)
Aerial Shoulder Mount (2:27)
Max Split (4:17)
Prayer Hold (3:05)
Combos and Routines
Outside Step - Pirouette - Fireman Spin (3:29)
Outside Step - Inside Hook - Elbow Pirouette (1:42)
Outside Step - Back Hook - Log Roll - Floor Star (3:14)
Outside Step - Pirouette - Chair - Front Hook - Chair Pose (2:44)
Outside Step - Cup Grip Pirouette - Carousel - Climb (2:55)
Carousel - Back Hook - Kick Over - Pole Squat (3:23)
Outside Step - Inside Step - Cartwheel - Cartwheel (2:12)
Inside Step - Cup Grip Pirouette - Inside Leg Hook - Leg Switch (2:59)
Inside Step - Outside Step - Closed Cross Leg Fireman - Extended Fireman (2:06)
Boomerang - Climb - Bow - Spin Down (1:53)
Extended Front Hook - Sunwheel - Pole Hug (2:19)
Crossed Chair Combo (5:40)
Outside Step - Inside Step - Outside Step - Pirouette - Tick Tock - Pirouette - Straddle Lift (4:34)
Outside Step - Pirouette - Inside Hook - Lift - Back Hook - Lunge (3:32)
Inside Step - Outside Step - Lean - Back Attitude - Floor Cartwheel (5:28)
Boomerang - Climb (2:42)
Sunwheel Spin - Climb (3:27)
Mermaid - Reverse Grab - Forearm Stand - Shoulder Roll - Cradle Spin Up (5:36)
Spin - Outside Step - Lunge - Reverse Grab - Russian Stand Up - Cartwheel - Layout (5:29)
Lift - Log Roll - Cartwheel - Knee Spin - Back Hook - Invert (5:06)
Chair - Outside Step - Cartwheel - Layout (4:36)
Wrist Seat Spin - Ball (3:26)
Reverse Grab - Climb (2:03)
Reverse Grab - Invert (1:41)
Cradle Spin - Straddle Invert (1:43)
Outside Step - Back Hook - Invert (3:46)
Inside Step - Corkscrew - Outside Step - Pirouette - Cup Grip Pirouette - Cradle - Invert (4:31)
Side Climb Twizzle Combo (3:04)
Post Spin - Side Superman Combo (5:32)
Ball Drop Combo (4:24)
Back Hook Twizzle Combo (5:22)
Carousel - Shoulder Mount (3:37)
Skater Hold - Ball (3:45)
Stargazer - Cross Knee Release (3:48)
Cross Knee Release - Bow and Arrow Handstand - Handstand Dismount (3:37)
Cartwheel - Bow and Arrow Combo (5:35)
Cartwheel - Meathook (2:53)
Plank - Cross Ankle Release (3:13)
Layout - Plank - Cross Ankle Release - Iguana Pencil - Crunch Up (3:32)
Umbrella - Knot - Iguana Bow and Arrow - Forearm Bow and Arrow (4:43)
Pike - Cross Knee Release (3:05)
Reverse Grab - Reiko Split (2:48)
Reiko Split - Split Heel Pose (2:14)
Reiko Split - Butterfly (3:51)
Superman - Ass On A Platter - Shoulder Roll Pike (3:23)
Superman - Inside Leg Hang (5:04)
Flatline - Marley Variation (2:31)
Cartwheel - Butterfly (2:41)
Apprentice - Butterfly (3:29)
Butterfly - Flatline Scorpio (2:44)
Cupid - Butterfly (3:00)
Straddle Hold - Butterfly (3:51)
Straddle Hold - Ayesha (2:49)
Sailor - Marley (2:47)
Side Climb - Outside Leg Hang (3:50)
Outside Step - Shi Shi Invert (2:21)
Leg Switches (4:07)
Outside Leg Hang - Flatline Scorpio (3:36)
Outside Leg Hang - Thigh Hold - Flatline Scorpio (3:18)
Outside Leg Hang - Figurehead - Apprentice - Butterfly (4:07)
Hang Glider - Side Bow and Arrow (2:35)
Genie Tumble (3:09)
Martini Drop (4:38)
Martini - Diva Split (3:54)
Crucifix - Thigh Hold - Mantis - Shoulder Dismount (4:19)
Spinning Climb - Aerial Invert - Outside Leg Hang - Thigh Hold - Hero - Figurehead - Ball (5:14)
Flatline Scorpio - Inside Leg Hang - Thigh Hold (3:25)
Flatline Scorpio - Allegra - Superman (2:34)
Split Heel Pose - Inside Leg Hang - Outside Leg Split - Climb Over - Back Hook Hold (5:35)
Scorpio Flip (3:55)
Extended Butterfly - Flatline Scorpio - Superman (2:39)
Sailor - Extended Butterfly - Sneaky V - Genie (5:59)
Aerial Invert - Pterodactyl - Figurehead (3:34)
Aerial Invert - Butterfly - Superman (3:57)
Outside Step - Back Hook - Climb Over - Genie - Ball (5:03)
Forearm Pencil - Flag Straddle Variation (2:25)
Ballerina Combo (5:51)
Handstand Climb Over - Genie - Sneaky V Handstand - Split (4:26)
Climb Over Combo (6:53)
Flag Split - Brass Monkey (3:43)
Wineglass - Extended Butterfly (4:11)
Hip Hold - Inside Leg Hang - Ayesha (5:22)
Flatline Scorpio - Ayesha (2:25)
Eros - Inside Leg Hook - Ayesha - Figurehead (6:04)
Extended Butterfly - Walkover (2:26)
Spin Pole
Using a Spin Pole
Adapting Static Spins to a Spin Pole
Adapting Static Moves, Holds and Inverts to a Spin Pole
Front Hook to Back Hook (3:26)
Front Hook - Pirouette - Open Cross Leg Fireman - Pirouette - Back Hook (4:58)
Side Seat (2:08)
Carousel Variation - Chair - Front Hook - Side Seat (2:51)
Pencil Spin (2:12)
Spinning Climb (3:42)
Air Walk (4:51)
Ankle Hold (3:15)
Vortex (3:53)
Sonic Spin (3:19)
Reverse Grab (2:19)
Pixie Spin (3:12)
Ankle Hold - Pixie Spin (3:02)
Jazz Seat / Wrist Seat Variation (3:57)
Scissor Hold (3:11)
Fake Split Pose Combo (5:27)
Shi Shi Spin (5:13)
Flair (2:11)
Twisted Sister Combo (4:27)
How To Invert - Backwards (4:02)
How To Invert - Forwards (2:55)
Outside Step - Tabletop (3:23)
Climbing Twist - Invert (3:10)
Straight Leg Spin - Marley - Climb Over (3:57)
Legend (3:00)
Juliette Spin - Climb - Thigh Hold - Flatline Scorpio (6:48)
Sneaky Straddle - Remi Sit (5:31)
Suicide Spin (4:16)
Heels
How to Protect Your Shoes (3:19)
How to Walk in Heels (0:54)
Ankle Warm Up In Heels (2:57)
Bodywaves (2:35)
Cat Crawls (2:11)
Chest and Hip Circles (2:36)
Cradle Kip (2:29)
Figure 8s (1:38)
Floor Crawls / Body Slides (2:09)
Floor Straddles (2:07)
Floor Walks - Leg Waves (2:17)
Heels Clack (2:48)
Hair Flick (1:24)
Knocked Knees (2:02)
Leg Circles (2:20)
Outside Step (1:37)
Russian Stand Up (2:38)
Sliding Stand Up (1:47)
Shoulder Flop (3:28)
Speed Bumps (2:56)
Standing Up (3:02)
Straddle Lift (1:59)
Tick Tock (2:24)
Trucker Girl Lift (1:52)
Walking Around The Pole - Clock Walks (2:17)
Heels Combos and Routines
Bodywave - Leg Lift - Lunge - Russian Stand Up - Extended Front Hook (6:06)
Bodywave - Pirouette - Pole Squat - Front Hook - Body Slides (7:47)
Cast Off - Squat (4:29)
Confident Routine - Part 1 (10:19)
Confident Routine - Part 2 (8:58)
Figure 8s and Floor Walks Combo (10:14)
Fireman Spin - Floor Straddle (3:46)
Floor Jade - Goddess - Ball (4:13)
Kings & Queens Routine (6:26)
Knee Spin - Spin Up (2:41)
Outside Step - Back Attitude - Floor Cartwheel - Leg Lift (3:55)
Outside Step - Fancy Chair - Stand (2:57)
Outside Step - Leg Hook - Carousel - Floor Straddle - Cat Crawl (8:01)
Outside Step - Pirouette - Arch - Pike Hold - Shoulder Roll (7:52)
Outside Step - Pirouette - Bodywave Squat - Outside Step - Leg Swipes (6:04)
Outside Step - Pirouette - Leg Hook - Knee Spin (4:23)
Pirouette - Outside Step - Bodywave - Mini Drop (6:39)
Side Bodywave - Leg Hook - Chair - Floor Straddle - Hook - Shoulder Roll (9:31)
Sit - Knee Spin (2:13)
Squat - Baby Drop (2:16)
Floor Jade
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