Intermediate pole dance moves is the natural step in our series from our popular article on beginners pole dance moves. We hope that being around halfway on you’re journey learning to pole dance you feel like you are going strength to strength!
Hi – I’m MiSs RiA, pole dance enthusiast and instructor. I’m delighted to share with you my 5 favorite intermediate pole dance poses.
The Double Cross Knee Release:
Now we build upon another well known move, the classic Cross Knee Release pose to give us an intermediate option. Achieving the Double Cross Knee Release with finesse and control requires mastering the nuances of technique. Each aspect of the move, from the chest opening to the precise hand placements, contributes to its intermediate-level challenge.
Performing the double cross knee-release:
- Begin in a sitting position with the pole in the middle, between your legs.
- Cross both of your legs to create the initial Cross Knee Release pose. In this variation, both knees should be bent.
- Grab the foot of your front leg (the one closest to you) with the hand on the opposite side. Turn your chest toward the other foot to facilitate reaching it with your other hand. Ensure that the inside of your front leg has as much contact with the pole as possible.
- Once your hands and legs are in the correct positions, open your chest and lay back. It is important to do this not only to keep pressure on the pole but also to make the pose look more elegant.
- Throughout the pose, focus on squeezing your hips to keep them tight and to protect your lower back.
Here you can see me demonstrating the double cross knee-release move.
The Baby Dragon Tail
The Baby Dragon Tail is an elegant intermediate variation of a classic. It can be entered from the Flatline Scorpio pose. This makes it an ideal transition for pole dancers looking to build up to more complex movements.
How to perform the Baby Dragon Tail:
- Begin from the Flatline Scorpio Pole Move, already in a horizontal position. You should have your inside leg securely hooked on the pole and your body extended parallel to the floor
- Start by taking your free hand, which is extended straight into the air. Gently bend this upper hand, allowing it to reach behind your back to firmly grasp the pole. This hand placement is crucial. It provides both stability and support during the transition.
- Move your lower hand further along the pole while maintaining a firm grip. This action allows you to control your resistance as you move into the Baby Dragon Tail position.
- Begin to turn your chest toward the pole.
- Once you’ve rotated your chest sufficiently and have a clear path, gently bend your free, straightened leg as if you were aiming to touch your head with your foot.
- Throughout the transition, remember to engage your core and squeeze your hips.
The Twisted Gemini:
If you don’t know the twisted gemini already, you’ll find it adds a lovely embellishment to the classic outside leg hang Gemini. The twisting motion challenges your core muscles, while the position of your leg adds an element of flexibility and grace.
How to perform the Twisted Gemini:
- Begin in your original Gemini pose. Your outside leg should be hooked, with you hanging from the pole.
- Grab the pole with both hands right above your hooked knee.
- Position your outside leg to the side of the pole and in front of your face.
- Keep one hand on the pole in front of you with the outside of your arm pushing against the outside of your hooked leg for stability.
- Then finally twist your chest toward the side where your straightened leg is. This allows you to place your other hand behind your lower back.
And there you have it! It should look something like this:
The Duchess:
Let’s next turn our attention to the Duchess, one of the intermediate pole moves I adore. It has a real flair, as the name suggests.
Performing the duchess:
- As with the last pose, let’s start from the Gemini pose
- Bring your free straight leg closer to your body, bending it tightly, and hugging it as close to your torso and the pole as possible. To achieve this, use the palm of your hand on the same side to apply gentle pressure against the pole. This action allows you to gracefully squeeze your leg and turn your knee toward the opposite direction.
- Once your free leg is securely positioned and you’ve achieved the desired bend, it’s time to release your outside leg. This is the one which was initially hooked on the pole. In a single motion, straighten and lower this leg.
- For an elegant final touch, extend your arm behind your head. This creates a stunning straight line with your body. A touch of extra sophistication to an already classy Duchess pose.
When I perform the duchess it looks like this:
The Chopsticks:
This can be a tough one! Being able to display a seamless transition from a seated position to a striking aerial splits pose requires developing some real pole dance expertise.
How to perform the chopsticks:
- Be in your seated pose. Maintain a strong grip with one hand firmly holding the pole and slightly lower it, allowing your torso to lean towards the opposite side of the upper hand.
- As you lean towards the opposite side, swiftly bring your opposite leg close to the opposite chest, positioning it in front of the pole. Ensure the knee of this leg is oriented towards your chest, and grab onto it with your free hand.
- Simultaneously extend your other leg towards the opposite side, creating a front splits position. Maintain strong, tight legs to support this aerial splits position. If you need extra flexibility, you can choose to bend the front leg you are holding to make the position more accessible.
- Why not add a little extra artistic expression into the Chopsticks through exploring various arm and hand positions, creating captivating shapes and sequences.
And what it looks like when I perform the pose:
Top tip for all the intermediate pole moves:
One of the most crucial aspects of performing the intermediate pole dance moves successfully, is controlled breathing. While your body needs to remain tight and engaged, your breath should stay relaxed and slow. Deep and intentional breathing will help you maintain focus and composure throughout the move.
If you’ve enjoyed this article, why not check-out our other pole dance articles:
Pole Dancing for Kids???? There’s a lot of benefits, handled correctly
- About the Author
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MiSs RiA is a passionate pole dance instructor, she deeply loves the art of pole dance, which has miraculously transformed her life in profoundly positive ways.
With an adoration for the opportunities that pole dancing provides, MiSs RiA is on a mission to share the beauty of pole dancing with the world. She finds immense joy in helping her students and has written books about pole dance.
When not performing, writing or teaching, MiSs RiA can be found sharing her mesmerizing Pole Dance journey on Instagram