Pole Dancing For Intermediates: Basic Kick-Up Invert

Step 1: You will need

Step 2: Fit the pole

Before you begin pole dancing make sure your pole is securely fitted according to the manufacturer's instructions.
Give yourself lots of space and ensure that there is nothing obstructing your movement.

Step 3: Don't use lotions

Never pole dance wearing oils or lotions as these make the pole slippery and hazardous.
You may need to wipe down the pole too before you start to remove any grease and give you maximum grip.

Step 4: Stretch

Always warm up and cool down properly when you are pole dancing; and check that you are fit and healthy enough to start this physically demanding exercise.

Step 5: Precautions

If you're trying this move for the first time, be safe and use a spotter and adequate floor mats.

Step 6: Grab the pole

Start at one side of the pole, hugging it close to you with your inside arm so it sits in your arm-pit. Place your outer hand slightly higher. Both hands should be about shoulder height.

Step 7: Lean back

Engage your abdominals and lean your upper body back. Focus your eyes on the ceiling or even the wall behind you. Be prepared to allow your head and shoulders to drop right back as you invert

Step 8: Invert

Take your weight with your hands and kick up hard with your outside knee. Push your foot up to the ceiling and hook it around the side of the pole facing you.

Step 9: Grip the pole

Bring your other foot round the back of the pole and squeeze it firmly between both feet, your calves and your shins. Make sure both knees are slightly bent and just forward of the pole facing in your direction.

Step 10: Straighten up

Straighten your upper body and bring your hands down towards your waist, leaving your legs free to do all the work.

Step 11: Slide down

Allow yourself to slide down the pole, being sure to tuck your head and shoulders forwards before you reach the floor. Land gently on your back with your legs maintaining most of your weight on the pole.