Here is a list of some super advanced pole dance moves to try and master!

Super advanced pole dance moves...whew!!! As you progress in building strength, improving your flexibility and getting a stronger core, you can try and start learning some of the advanced tricks. Here are some pole dance move guides to help you in learning the names and positions.

These take time to master; don't get frustrated when at first you can barely get into position...or maybe only half into postion!

Your patience and practice will pay off; only try and learn one pole trick at a time as you will develop the strength needed for that move. Some moves require more shoulder strength, some more core, some more leg or arm strength.

Be patient with yourself! Some of the most fluid dancers have spent years perfecting their routines and you will get there too!

So that you have an idea of what we are talking about here check this routine out...

Let's start out with a note on pole 'pains' and how to start to get used to holding on with your body and skin more...

The Flagpole

Inversion Exercise

Chinese Flagpole

Are you having trouble sticking to your pole? Here are some suggestions for creating more grip.

Want to learn to do the front splits in six weeks? Here is a great guide that will help anyone to be able to accomplish that. There is also a couple of great dvds to help with attaining higher levels of flexibility: STACEY NEMOUR's Secrets of Splits & Flexibility and Everything You Ever Wanted To Know About SPLITS & FLEXIBILITY DVD.

Need help working on your flexibility? Click here for tips and resources to help you increase movement in your joints and tendons.

Not quite ready to learn the hard stuff like the moves above? Try learning some basic pole spins first then move onto the tricks that require more strength.

Here is an example of a combination of tricks in one routine- the Spinning Pole Climb, Butterfly, Jade Split, Pike, Superwoman and ending in a Sliding Shoulder Dismount:

The following is an excellent way to record your progress...and recording and sharing with others (like this video clip) allows you to feel that you can-incrementally-do it too!

Here she performs the Split Grip Aysha:

Veena shows how to do the Cartwheel move (I like how she points out when she is performing it wrong):

Tip: Sometimes watching someone's mistakes can be the best thing so that you know what to recognize when you try it.

It is best to record yourself a few times when learning a new trick if you are learning at home on your own without an instructor there to correct you. Then compare it to either the video, photo or dvd that you are learning from. This will let you self-correct.

Mirrors are good to use also if you can put them up where your pole is. You can find some at a glass shop, hardware store or construction supply place like Lowe's or Home Depot instead of paying too much for fancy framed ones.

Here is a great example of a progressive video of someone learning the Twisted Grip Handspring:

Tip: Practice, practice, practice! I cannot stress it enough. It takes courage to post yourself making mistakes like this but the victory is sweet when you finally get it!

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