Category: Pole Fitness

If you’re new to pole then you’ll begin your journey by learning some basic spins before you move onto inversions and tricks. Don’t be fooled by thinking that spins are “too easy” as there is more to them than just throwing yourself around the pole.

Here are some super fun and easy spins to practice either in the studio or at home but I would recommend trying anything for the first time to do so with your instructor or with a spotter.

Back body sparrow

1. Stand next to the pole and put your inside hand (the one closet to the pole) high and your outside hand in a ‘Base Grip’ ( arm across your body. Make sure to leave a bit of space between you and the pole.
2. Starting on your inside foot, take a couple of steps around the pole.
3. Leading with your bum, move your body in front of the pole and lean sideways.
4. Swing your outside leg to build a bit of momentum. Keeping that leg straight, you can either stag your inside leg or straighten for a straddle variation (as I did).
5. To come out of this spin, either slide your hands down until you reach the floor in a kneeling position or bring your feet back to the floor and step around.

Ballerina spin

1. Standing next to the pole, place your inside hand up high and your outside hand in a base grip.
2. Balancing on your outside foot, hook your inside knee on the pole.
3. Lift your outside foot off of the floor and bring your toes together while pushing your knees out.
4. To come out of this spin, either slide down the pole into a kneeling position or alternatively, drop your outside leg and step out of it.

Carousel spin using base grip

1. Place your inside hand up high in a base grip.
2. Standing on your inside leg, swing your outside leg in front of the pole while placing your outside hand across your body in a base grip.
3. Bring your inside leg up off of the floor and use your outside hand to push your body away from the pole during the spin.
4. Ensure both your knees are pointing out and your toes are pointed.
5. To come out of this spin, either slide down to the floor or step out of it.

Carousel spin using split grip

1. Place your inside hand up high in a base grip.
2. Standing on your inside leg, swing your outside leg in front of the pole while placing your outside hand low down. Your hand will be in a reverse base grip position and ensure your index finger is pointing to the floor (this will help keep your arm locked out and straight).
3. Bring your inside leg up off of the floor and use your outside hand to push your body away from the pole during the spin.
4. Ensure both your knees are pointing out and your toes are pointed.
5. To come out of this spin, either slide down to the floor or step out of it.

Carousel straddle spin using base grip

1. Place your inside hand up high in a base grip.
2. Standing on your inside leg, swing your outside leg in front of the pole while placing your outside hand across your body in a base grip.
3. Bring your inside leg up off of the floor and use your outside hand to push your body away from the pole during the spin.
4. Bring your legs up into a straddle position (legs out wide and parallel to the floor).
5. To come out of this spin, lower your legs and step out using your outside leg first.

Carousel straddle spin using split grip

1. Place your inside hand up high in a base grip.
2. Standing on your inside leg, swing your outside leg in front of the pole while placing your outside hand low down. Your hand will be in a reverse base grip position and ensure your index finger is pointing to the floor (this will help keep your arm locked out and straight).
3. Bring your inside leg up off of the floor and use your outside hand to push your body away from the pole during the spin.
4. Bring your legs up into a straddle position (legs out wide and parallel to the floor).
5. To come out of this spin, lower your legs and step out using your outside leg first.

Chair spin

1. Place your inside hand up high using a base grip.
2. Learning slightly forward, bring your outside hand across your body in a base grip. Your forearm should be level with your belly button.
3. Bring your knees up high in a ‘tuck’ position and cross your ankles.
4. Use your outside hand to push your body away from the pole.
5. To come out of this spin, lower your legs and step out of it.

Reverse hook spin

1. Place your inside hand up high and begin to move your body backwards leading with your bum.
2. Stand on your outside foot and begin to fall backwards.
3. Hook your inside knee onto the pole and bring your outside hand across your body into a base grip.
4. Ensure your knees are pointing out and toes are facing each other.
5. To come out of this spin, either step out or slowly lower to the floor ending in a kneeling position.

Diamond

1. Begin in a kneeling position next to the pole. Using a twisted grip, bring one hang up high with your knees pointing in the opposite direction. Place your other hand under your bum with all fingers pointing downwards.
2. Leading with your outside knee, start to roll over and keep your toes pointing in towards each other.
3. Your inside knee should then follow the same motion resulting in both knees pointing in opposite directions.
4. Bring both knees together. This motion can then be repeated as many times as desired.

Juliet spin

1. Stand next to the pole and place your inside hand up high using a base grip.
2. Leaning sideways, bring your inside leg away from the pole.
3. Allow your body to fall forwards gently until your outside knee catches the pole.
4. Keep your outside leg out stretched during the spin.
5. To come out of this spin, either step of out it or allow yourself to reach the floor in a kneeling position.

Combos

Once you’ve practised and feel confident with these spins, you can start to string them together to create a lovely combo. Here are a few to get you started then begin to have fun playing around and creating your own.

• Carousel straddle to hook spin
• Flair spin to reverse ballerina
• Carousel straddle to chair to juliet spin
  

I’d love to hear what your favourite spin is so leave me a comment below. Happy poling 🙂