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Pole Trick Tutorial: Helix

April 28, 2021 3 min read

A pole trick visual guide showing a female dancer doing the helix pole move, wearing Super Fly Honey sticky fishnet leggings.


The helix pole move is an intermediate pole dance trick that’s built on an outside leg hang and pulling your body up with your hand. This is a beautiful shape that will definitely test your grip, strength, and flexibility.

Prep your body right with our exercise tutorials, theProne Back Extension Tutorial and theKneeling Back Extension Tutorial. These exercises will help increase your back flexibility and help you achieve this picturesque pole move.

We go step by step on how to achieve this pole trick. You can also scroll down below to watch the full video tutorial.

helix pole trick tutorial

Entry: Chopper or V Invert Pole Move

For this move you start off by doing a chopper pole move or also known as a v-invert.

Transition 1: Outside Leg Hang > Knee Hook, Crush Grip, and Anchor Grip

  1. While in chopper invert, hook your outside leg at top to move into an outside leg hang pole move.
  2. With your upper arm, crush grip the pole above your knee to pull your chest towards the pole.
  3. Once your chest is up, reposition your bottom hand so that you are grabbing the pole in an anchor grip around and above your knee hook. (Current grip points at this transition are your upper hand - crush grip, knee hook, and lower hand - anchor grip.)


Transition 2: Ankle Hold > Back Arch and Leg Arch > Helix

1. When you are comfortable with your grip at your knee and lower hand, release your upper hand and lift your lower leg to grab your ankle.

  1. Once you’ve grabbed your ankle, slowly pull your leg and move your back down to position your body into the move.
  2. Arch your back and lower leg into the helix pole shape.

Watch Helix Pole Dance Move Tutorial

More of a visual video learner? Then this video tutorial is for you. Fran (IG: @verticallove) shows you a step-by-step slow-mo video tutorial on how to get into this helix pole move and how to exit it too.

*insert Youtube video*

Our Instructor, Francesca

Francesca is a pole dance instructor from Italy. She’s been pole dancing for eight years and teaching for three years, both in a studio and online. You can book an online class with herhere.

Fran has tried different sports in life, but she eventually realized nothing compared to pole dancing. Pole dancing was love at first sight for her. With each achievement in the classes she went to and with each step forward, Fran has found herself trying new shapes, new tricks, and new challenges.

Fast forward to now, she still loves pole dancing as much as she did then. According to Fran, pole dancing is never boring! She loves to be able to express her creativity on the pole plus the community is wonderful.

Her number 1 tip for someone trying out pole dancing? “Just have fun!” Don't worry if it seems difficult at the beginning, it will be even more difficult as you progress. BUT! You will be amazed at how strong you’ll become. Give yourself the chance and time, and you’ll see what wonders your body can do. 💜

Watch more Pole Trick Tutorials by Fran

If you’ve enjoyed this tutorial, we’ve got a couple more pole trick tutorials by Fran for you.