Superman Prep (Tutorial: First-Time Superman) Free Pole Dance Lessons - PolePedia Move Dictionary

In this video, we follow along with Azu who shows us how to prep for Superman! Today, you'll start on the floor and work your way up to a handstand entry of Superman!

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This superman prep will allow you to learn how to get into this position safely starting from the floor and it will help you condition the thigh grip, which can be painful at first until your skin gets used to the feeling.

JUMP to Floor Prep: 01:47

JUMP to Elevated Floor Prep: 04:12

JUMP to Handstand Entry: 05:45

For more detailed written instructions, including links to the prerequisite moves, safety tips, and fixes to common mistakes, visit this trick in the pole dance move dictionary:
https://polepedia.com/moves/superman/

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00:00 - Introduction
00:04 - Demo
00:37 - Tutorial, Prep from Floor
00:44 - Instructor's Note
01:47 - Positioning from the Floor
02:25 - Shoulder Mobility Testing
02:50 - Testing Your Floor Form
04:12 - Elevated Floor Prep
04:51 - Floor Prep, Full Movement
05:18 - Another Angle
05:45 - Tutorial, Handstand Entry
06:23 - Let's Recap



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**Safety Tips (View more on website)

1. Do not let your lower back sink. Ensure that both your glutes and mid-back are engaged. If you feel that the thigh grip is sliding, you may try crossing one foot on top of the opposite ankle to help you lock the grip.

2. The arm that reaches back to grab the pole is extended but not hyper-extended, keep a micro-bend on your elbow.

3. The hand grabing the pole is sharing the task of carrying your upper body weight but it would put too much stress on your chest/shoulder if carrying all the weight by itself. Remember to engage by extending forward and up your middle back, and turn around towards the side holding of the hand holding on to the pole to decrease the range of motion needed on your chest and shoulder.

4. It might be painful! Remember to always bring down your feet and/or free hand before you let go of your grip points


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Do not attempt any of the suggested activities found on this website without first consulting your medical professional, or if you are in poor health. This content is provided for free by PolePedia.com for entertainment purposes only. The use of any information provided on the website or within this video is done solely at your own risk. You shall not hold PolePedia, or its members liable for any injury. To see the full exercise disclaimer, visit our /terms page, located in the footer of the PolePedia.com website.
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