Learn to Pole Dance: The Icon Splits
20 Apr 2007
Lucy
6 Comments →
Difficulty: Intermediate
About the icon splits
The icon splits is a fantastic pose and stretch. You don’t need to be able to do the full splits to do this move. No matter how flexible you are, this move will help to increase it! It will also help build your arm strength and grip on the pole.
In detail
- Place your dominant hand high on the pole and the other just below. Now place your dominant foot against the pole, with the knee and foot on opposite sides of the pole – this is your anchor foot and must push really hard against the pole.
- Make sure you gain enough momentum with your free leg to kick up and place it diagonally across the pole.
- When you’re ready, lift / jump up and, as you do so, kick forward and up with your other leg.
- Hook your ankle across the pole. Now take your non-dominant hand off the pole and hook it round your foot so your ankle is now between your hand grip.
In action
Top tips
- Make sure you push your anchor foot hard into the pole. If this foot begins to slip, the move becomes very difficult.
- For those with less flexibility, letting your upper body lean back as you kick up will help you get into position.
- Once you’ve got into the split position, allow your bottom foot to relax slightly while still keeping a firm grip on the pole. This allows your splits to increase, using your body weight to stretch your legs.
Find this move and 65 others on the Pole Exercise DVD.
6 comments
May sound like a silly question but I do wonder if you can still learn the splits once you hit your 20’s?
What an interesting question…and great inspiration for another blog! I shall get in touch with a specialist in hyper mobility (increased flexibility) and let you know!
Hi Cat,
Yes you can - I’ve taught many a girl over 20 how to do the splits. It just takes time, patience and a LOT of stretching!
Sara
Is there a stretching routine specific to increasing flexability for the splits and other pole specific moves? Would be a GREAT guide- I would buy it! :)
Cheers!
Carys
Hey Carys,
We’re actually going to be covering that soon. Sarah - who has done these impressive pole performances and is also a qualified gymnastics coach - is going to be posting guides to stretches you can do to increase your flexibility for the splits and other moves. I’m certainly going to be trying it out!
Hi. I tried to do this move in class this week ‘cos I figured I’d be fine doing it as I can do both forward and backward splits on the floor. I had heaps of problems though and even tried just marking it against the pole while standing on the floor and still couldn’t get it! I’ve watched the video above but still can’t figure out what I’m doing wrong. I know it’s hard to say without seeing my technique but any tips on nailing this one? Thanks:)
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