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PoleFreaks Studio - Classic
Start Here
Before You Begin (0:12)
Video Tour (3:54)
Search the Full A-Z List of Moves
Recently Added
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)
Hypermobility 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
Follow Along Pole Classes
12 Week Training Plan - Week 1 - Beginners (63:13)
12 Week Training Plan - Week 2 - Beginners (66:51)
12 Week Training Plan - Week 3 - Beginners (67:48)
12 Week Training Plan - Week 4 - Beginners (69:58)
12 Week Training Plan - Week 5 - Beginners (67:31)
12 Week Training Plan - Week 6 - Beginners (63:36)
12 Week Training Plan - Week 7 - Beginners (65:14)
12 Week Training Plan - Week 8 - Beginners (66:14)
12 Week Training Plan - Week 9 - Beginners (62:29)
12 Week Training Plan - Week 10 - Beginners (64:17)
12 Week Training Plan - Week 11 - Beginners (69:40)
12 Week Training Plan - Week 12 - Beginners (61:22)
Crossed Ball Seat, Russian Layback Headstand and More! - Beginners (64:22)
Mermaid Spin Combo, Superman Spin and More! - Beginners (59:41)
No Handed Sitting Bird, Side Seat and More! - Beginners (62:19)
Spin Combo, Sitting Bird and More! - Beginners (66:26)
Spin Combo, Diamond Shapes and More! - Beginners (61:52)
Spin Combo to the Floor, Liberty Pose and More! - Beginners (66:03)
Strength Class - 20min EMOM - Beginners (49:34)
Thigh Hold Combo, S Seat And More! - Beginners (62:09)
Fireman Spin Combo, Shoulder Stand and More! - Beginner / Intermediate (58:58)
Moves Based on a Low Genie - Beginner / Intermediate (64:24)
12 Stage Invert Plan - Stage 1 - Intermediate (63:37)
12 Stage Invert Plan - Stage 2 - Intermediate (65:35)
12 Stage Invert Plan - Stage 3 - Intermediate (72:34)
12 Stage Invert Plan - Stage 4 - Intermediate (72:01)
12 Stage Invert Plan - Stage 5 - Intermediate (68:05)
12 Stage Invert Plan - Stage 6 - Intermediate (70:03)
12 Stage Invert Plan - Stage 7 - Intermediate (62:27)
12 Stage Invert Plan - Stage 8 - Intermediate (65:36)
12 Stage Invert Plan - Stage 9 - Intermediate (67:25)
12 Stage Invert Plan - Stage 10 - Intermediate (67:03)
12 Stage Invert Plan - Stage 11 - Intermediate (66:59)
12 Stage Invert Plan - Stage 12 - Intermediate (63:17)
Apprentice - Chair Hold Combo, Claw Grip Shape and More! - Intermediate (63:26)
Blade Combo, Meathook and More! - Intermediate (61:55)
Butterfly Combo, Genie Combo and More! - Intermediate (63:52)
Butterfly Knee Hold Combo, Handstand Combo & More! - Intermediate (62:46)
Carousel - Chair Combo, Butterfly Combo and More! - Intermediate (65:44)
Cartwheel - Seat Combo, Butterfly - Thigh Hold Combo & More! - Intermediate (61:57)
Chair Spin Combo, Seat Combo and More! - Intermediate (64:49)
Circuit Interval Session - Intermediate (51:06)
Class For a Hot Day - Intermediate (61:48)
Extended Front Hook - Shoulder Mount Scissor Kick Combo, Cross Ankle Release Combo and More! - Intermediate (61:15)
Flatline Scorpio Moves, Seats and More! - Intermediate (62:30)
Forearm Stand Split, Combos and More! - Intermediate (64:44)
Marley - Shoulder Mount Butterfly, Wrist Seat Combo and More! - Intermediate (65:41)
Martini - Half Split, Open Cross Leg Fireman Combo and More! - Intermediate (60:13)
Martini - Superman, Compass and More! - Intermediate (62:03)
Nebula, Bottle Rocket Combo and More! - Intermediate (65:08)
Outside Leg Hang - Butterfly Combo, Reverse Grab Combo and More! - Intermediate (61:46)
Pterodactyl Variation Combo, Inside Leg Hang Shapes and More! - Intermediate (65:10)
Russian Layback Seat Combo, Fun Superman Entry and More! - Intermediate (62:59)
Shoulder Mount and Superman Combos - Intermediate with Advanced Options (69:57)
Side Bow & Arrow Combo, Mantis and More! - Intermediate (64:58)
Straight Leg Martini, Duchess Combo and More! - Intermediate (71:35)
Twisted Gemini Combo, Trapped Flag Sit and More! - Intermediate (66:35)
Invert+ Plan - Flatline Scorpio - Intermediate / Advanced (67:51)
Invert+ Plan - Superman - Intermediate / Advanced (63:05)
Invert+ Plan - Genie - Intermediate / Advanced (61:37)
Invert+ Plan - Butterfly - Intermediate / Advanced (69:22)
Invert+ Plan - Inside Leg Hang - Intermediate / Advanced (68:06)
Invert+ Plan - Extended Butterfly - Intermediate / Advanced (65:36)
Invert+ Plan - Handstand - Intermediate / Advanced (72:58)
Invert+ Plan - Shoulder Mount - Intermediate / Advanced (74:58)
Invert+ Plan - Brass Monkey - Intermediate / Advanced (77:09)
Invert+ Plan - Shoulder Mount (Different Grips) - Intermediate / Advanced (61:35)
Invert+ Plan - Ayesha - Intermediate / Advanced (72:36)
Invert+ Plan - Handspring - Intermediate / Advanced (60:55)
Batman Flair, Superman Combo and More! - Intermediate / Advanced (62:15)
Brass Monkey Claw Pose and More! - Intermediate / Advanced (64:41)
Chair Spin Combos, Pterodactyl and More! - Intermediate / Advanced (63:25)
Circuit Interval Session - Intermediate / Advanced (52:28)
Climb - Boomerang Invert Combo, Genie - Baby Flip Combo and More! - Intermediate / Advanced (61:42)
Double Cross Knee Release Combo and More! - Intermediate / Advanced (61:23)
Front - Back Attitude - Invert Combo, Hang Glider Combo and More! - Intermediate / Advanced (58:19)
Inverted Unicorn Combo, Flow and More! - Intermediate / Advanced (66:33)
Mermaid Spin Combo, Extended Butterfly - Reverse Poisson and More! - Intermediate / Advanced (63:04)
Monkey Spin - Invert Combo, Genie Flip Combo and More! - Intermediate / Advanced (69:39)
Moves Based on a Butterfly - Intermediate / Advanced (66:10)
Seahorse, Butterfly - Shoulder Mount Combo and More! - Intermediate / Advanced (66:03)
Shoulder Mount - Double Knee Hang Combo, Muse and More! - Intermediate / Advanced (58:26)
Trapped Grip Class - Intermediate / Advanced (64:22)
Twizzle - Cross Knee Release Combo, Claw Grip Jackknife Combo and More! - Intermediate / Advanced (63:34)
Wrist Seat - Superman Combo, Shoulder Mount - Thigh Hold and More! - Intermediate / Advanced (70:35)
Spin Pole - Intro to Spin Pole - Beginners / Intermediate (62:53)
Spin Pole - Floating Butterfly Combo, Seated Combos and More! - Intermediate (64:24)
Spin Pole - Lots of Climbs and More! - Intermediate (59:52)
Spin Pole - Claw Grip Straddles and More - Intermediate / Advanced (63:57)
Heels & Spin Pole - Inside Leg Hang - Half Split Routine - Intermediate (64:15)
Heels & Spin Pole - Wrist Seat and Floating Butterfly Class - Intermediate (76:12)
Heels - Clack and Drop Combo, and More! - All Levels (64:23)
Heels Routine - Birthday Sex - Jeremih
Heels Routine - Doja Cat - Freak - Intermediate (60:11)
Heels Routine - Doja Cat - Streets - Part 1 - Beginner (68:29)
Heels Routine - Doja Cat - Streets - Part 2 - Intermediate (71:39)
Heels Routine - Got It - Marian Hill - Beginner - Intermediate (66:28)
Routine Class - One More Light - Linkin Park
Routine Class - Without You - The Kid LAROI (66:15)
Routine Class - Worth It
Warm Up, Cool Down and Stretches
Warm Up - A (9:23)
Warm Up - B (17:15)
Cool Down - A (5:44)
Cool Down - B (11:15)
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 - A (54:41)
Bridges and Cobras - B (65:07)
Side Plank - Bridge (4:10)
Spins
Outside Step - Two Handed (2:41)
Outside Step - One Handed (1:49)
Scissor Hop (2:16)
Pirouette (2:46)
Outside Step - Pirouette (3:07)
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)
Double Back Hook (2:49)
Outside Step - Back Hook (3:11)
Outside Step - Arch (3:15)
Outside Step - Spin to Floor (4:36)
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)
Reverse Cartwheel (1:46)
Inside Leg Hook Spin (1:49)
Inside Leg Hook Spin - Leg Switch (3:59)
Forwards Attitude Spin (2:32)
Backwards Attitude Spin (2:51)
Forwards Attitude Spin - Backwards Attitude Spin (4:08)
Cradle Spin - Split Grip (3:10)
Cradle Spin - Forearm Grip (3:11)
Cradle Spin - Straddle Variation (0:59)
Spin Up (2:28)
Cradle Spin Up (1:33)
Sunwheel Spin (2:39)
Straight Leg Spin (4:53)
Side Spin (3:14)
Boomerang Spin (1:29)
Boomerang Spin - High Legs (3:05)
Crab Spin (1:18)
Pea and Post Prep Spin (3:09)
Pea Spin (3:12)
Post Spin (3:59)
Wrist Seat Spin (2:45)
Fairy Walk (2:32)
Reverse Grab - Basic (4:09)
Reverse Grab - Attitude Legs (3:37)
Reverse Grab - Chair Spin (4:10)
Reverse Grab - Back Hook (3:46)
Reverse Grab - Kick Entry (3:28)
Reverse Grab - Push Out (5:12)
Pixie Spin (2:46)
Monkey Spin (1:34)
Genie Spin (3:38)
Wineglass Spin (3:15)
Leap (2:09)
Spin Down (2:14)
How To Spin One Handed (6:29)
Cast Off (4:28)
Air Pirouette - From Standing (5:54)
Air Pirouette (6:31)
Baby Phoenix (4:06)
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)
Hook - Forearm Straddle (5:14)
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
Hip Thrusts - Invert Prep (2:16)
Prayer Slides (2:10)
Pull Ups (2:33)
Shoulder Shrugs (2:32)
Ballet Hook Oblique Crunches (1:09)
Ballet Hook Oblique Twists (3:02)
Ball Rocks - Invert Prep (2:24)
Straddle on the Floor - Invert Prep (3:47)
Lunge - Invert - Invert Prep (5:37)
Knee Tucks (2:35)
Knee Tucks - Claw Grip (2:17)
Pull Up Knee Tucks - Invert Prep (1:20)
Straddle Leg Lifts - Invert Prep (2:40)
Straddle Leg Lifts (1:21)
Straddle Lift Heel Claps (1:13)
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)
Apprentice Repeats (2:20)
Apprentice - Butterfly Repeats (3:31)
Climb Over Repeats (2:50)
Cartwheel - Aerial Invert (4:36)
Shoulder Mount Strength Exercises (2:33)
Handstand Press-Ups (3:26)
Pencil Push Out Hold (4:28)
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 (4:50)
Forwards Crucifix Climb (4:37)
Bow (4:36)
Thigh Hold (4:33)
Chinese Pole Hold (2:38)
Forearm Climb (3:06)
Spinning Pole Climb (2:21)
Side Climb (2:58)
Spinning Side Climb (3:25)
Chinese Pole Climb (1:31)
Pole Seats
Pole Seat - Basic (4:28)
Pole Seat - Basic Variations (2:15)
Lift to a Seat (3:32)
Layout (5:13)
Scissor Seat (3:07)
Scissor Seat Variation (3:23)
Plank - Two Handed (4:06)
Plank - One Handed (5:42)
Scissor Plank (4:14)
Liberty (3:45)
Peter Pan (4:07)
Ball (3:27)
Crossed Ball Seat (3:50)
Pike (3:31)
Hip Hold - Straight Legs (3:38)
Hip Hold - Bent Leg Variation (3:25)
Side Seat / Sitting Bird (3:51)
Bottle Rocket (3:26)
Cross Knee Release (3:38)
Double Cross Knee Release (3:36)
Cross Ankle Release (2:27)
Martini Seat - from standing (3:58)
Martini Seat - Jump Entry (3:10)
Martini Seat - Straight Leg Variation (3:49)
Russian Layback Seat (4:37)
Wrist Seat (3:33)
Wrist Seat - Jump Entry (3:47)
Violator (2:14)
Inverts
12 Stage Invert Plan
Safety Dismount (2:51)
How To Invert (3:29)
Basic Invert (3:58)
Forwards Crucifix - Inverted (3:17)
Crucifix - Inverted (4:12)
V Invert or Straddle Invert (2:46)
Spinning Chopper (2:39)
Inside Leg Hang (from a Straddle) (2:14)
Ball (4:05)
Pike (2:56)
Straddle (from Pike) (3:38)
Thigh Hold - Inverted (4:03)
Thigh Hold - Bent Leg Variation (2:07)
Invert - Thigh Hold (from a Straddle) (4:52)
Mantis (4:20)
Wheelbarrow Dismount (2:13)
Push Dismount (2:59)
Handstand Kick Down (1:52)
Butterfly Handstand (5:32)
Butterfly - Body Close (3:34)
Butterfly (3:22)
Caterpillar (3:53)
Flatline Scorpio (3:27)
Inside Leg Hang (from Flatline Scorpio) (2:37)
Scorpio Handstand (3:46)
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 (3:18)
Ayesha (3:19)
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 - Lift Backwards (2:41)
Handspring - Lift Backwards (3:45)
Handspring Prep - Step Forwards (5:43)
Handspring - Step Forwards (4:49)
Handspring - Twisted Grip (3:08)
Handspring - Twisted Grip - Jump Entry (3:36)
Iron X (3:22)
Pole Holds
Split Heel Pose (from the floor) (3:16)
Levitation (3:36)
Crescent Moon Handstand (4:15)
Viva (2:01)
Star (1:58)
Star (on the floor) (3:50)
Superman (3:50)
Compass (5:29)
Aeroplane (3:56)
Toothbrush (3:17)
Apprentice (2:38)
Apprentice Split (3:00)
Trapped Flag Sit (5:06)
Open Ball Seat (2:55)
Hero (2:54)
Frodo / Forearm Cradle (3:13)
Hip Hitch (4:08)
Stargazer (2:38)
Skater Hold (3:55)
Skater Hold - Elbow Grip (4:22)
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)
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)
Flag - Vertical Split (4:18)
Swimmer (3:06)
Arrow Roll (5:10)
Garbage Grinder (4:20)
Wenson Handstand Variation (4:11)
Wenson Handstand Straddle (3:59)
Ball Drop (5:26)
Ball Jump (5:13)
Pole Planche (4:01)
Human Flag With A Resistance Band (4:45)
Pole Inverts - Other
Russian Layback Handstand (3:18)
Handstand - Bow and Arrow (2:41)
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)
Reverse Handstand - Crucifix (5:44)
Resurrection (5:12)
Invert - Handstand (3:53)
Leg Block Handstand (2:47)
Handstand - Bent Legs (3:02)
Handstand Climb Over (2:30)
Handstand Walkover (2:19)
Handstand Crunch Up (2:55)
Handstand - Straddle Dismount (3:24)
Handstand - Brass Monkey Shape (2:59)
Cup Grip Butterfly Handstand (3:41)
Batman from a Handstand (2:18)
Invert - Ayesha Handstand (3:31)
Flair - Batman (6:25)
Thigh Hold - Kick Entry (3:39)
Scissor Hold (3:35)
Sailor (from an Invert) (2:41)
Cupid (from an Invert) (2:35)
A Frame (4:31)
Broken Bird (2:29)
Inside Leg Hang Variation - Double Legs (2:49)
Inside Leg Hang Variation - Dragon's Tail Grip (4:24)
Inside Leg Hang Variation - Half Split (4:48)
Twisted Flatline Scorpio (4:15)
Twisted Scorpio Cocoon (2:32)
Bridged Scorpio (3:27)
Choker Hold - Inside Leg Hang Variation (4:59)
Duchess (3:35)
Duchess Variation (3:25)
Tabletop (3:13)
Tabletop Split (5:02)
Tabletop Variation - Half Straddle (4:34)
Recliner Invert (3:05)
Knot (2:38)
Organ Keeper (3:48)
Diamond (2:31)
Martini (2:44)
Superman Stag (3:37)
Triangle Seat (3:43)
Russian Layback Seat (from an Invert) (3:19)
Russian Layback (5:26)
Peacock (4:50)
Static Rotations (3:17)
Cooper Split (2:23)
Pterodactyl (3:06)
Blade (1:40)
Falling Star (3:30)
Twisted Gemini (2:14)
Cradled Genie (3:16)
Genie Split (3:49)
Inverted Unicorn (4:34)