Pole dancers are well-known for their stunning display of splits on the pole. As well as any other surface we deem split-able while on holidays or at 1am after a night out with the gals! To be honest, I don’t blame us. We work super hard for our flexibility, which takes commitment, consistency and above all things – perseverance. So show-off those splits baby g!

For many pole dancers, the journey starts when a new trick is introduced in class and it requires some level of leg or back flexibility. Some of these tricks (in intermediate or early advanced pole levels) are still achievable without crazy amounts of flexibility. Although just like Jack and the Beanstalk, once we discover the magical beans that are flexy pole tricks, we become obsessed with climbing the beanstalk of flexibility goals!

So let’s jump into 8 Flexibility tricks most pole dancers dream of unlocking throughout their pole dancing journey. Perhaps some of these have already been ticked off your list!

Jade Split (and progressing to Deville Split)

No matter how advanced you become in pole, there will ALWAYS be this timeless classic – the Jade Split. When perfectly executed, legend has it that pole muggles reach orgasmic levels of excitement while witnessing this trick.

The Jade Split is usually one of the first flexy tricks a pole dancer is taught and where the obsession for a flat split-line begins. The majority of pole dancers can get into this trick, but without that little thing called active flexibility, we wonder why our shape is more of a “V” rather than a horizontal line.

Once we achieve the Jade Split, it can be advanced to another famous trick known as the Deville Split. Essentially, the Deville Split is a Jade Split without the hand on the hip (as this hand assists through engaging an armpit grip or “chicken wing”). With the Deville Split, you lock that inner thigh and hip grip into the pole by using both or one hand to pull the leg ‘across’ the pole and actively split on the pole. Without the added "chicken wing” it can be much more difficult! Again, the Deville Split looks absolutely stunning when executed as a perfect, horizontal split-line or in an over-split.

Have you seen Chilli Rox’s Jade Split?! Photo by Coco Film & Photography taken at Pole Class, Sydney — *Have you seen Chilli Rox’s Jade Split?! Photo by* *Coco Film & Photography* *taken at Pole Class, Sydney*

2. Allegra (advancing to Jallegra and Closed Allegra)

The Allegra Split usually pops up in advanced pole levels, as it requires decent hamstring flexibility to hold the trick. It is a deep thigh grip and again, will have you pursuing a beautiful split line in order to whip out the perfect Allegra.

Just when you thought you had achieved godly Allegra status, you realise this trick unleashes a whole new world (minus the magic carpet and Aladdin). You can start to play with different variations, which usually requires back and shoulder flexibility on top of those hardworking splits. The Closed Allegra is when you use your outside hand to grab the free-floating foot, behind the pole. Once you grab that foot (or your pole heel!) you will soon embark on a quest to get this shape even nicer, adding more fuel to flame your flexy obsession.

Also, let’s not forget the evil cousin to the Allegra family – the Jallegra. Now this bitch got some sass! The Jallegra doesn’t care for ribs, or kidneys, or hips, or shoulders for that matter. She will have you tapping into your thoracic rotation and shoulder mobility, while also demanding attentive active splits and engagement. But just like the Closed Allegra, once you nail the Jallegra, you have some spectacular splits in your bag of pole tricks, that will ALWAYS get a squeal of delight from your audience!

3. Plus Sign

An oldie, but a goody! The Plus Sign like the Jade Split, is one from the early days of pole dancing but is timeless and always great to see when performed well. The Plus Sign does ask for some strong hamstrings and adductors though, so be ready to train those middle splits boo! You will also be rotating through your back and it is recommended to practice this baby on both sides so not to overload one hamstring, or injure your back through repetitive one-sided twisting.

The Plus Sign can be performed on a static pole, but looks exceptional on a spin pole. Depending on your level of flexibility you might have the soles of your feet on the pole or position the pole behind your ankle on the Achilles area. The armpit grip is essential but again, some pole dancers also hold the pole with their hand or if advanced, will release the hand. Some polers even grab the top ankle with their outside hand to free it from the pole. Oooooh stop it!! So many variations for such a cool flexy move, and definitely one to work towards!

Photo of Andrea Ryff taken by Don Curry Photography at Achieve Pole Studio Sydney — *Photo of Andrea Ryff taken by* *Don Curry Photography* *at Achieve Pole Studio Sydney*

4. Russian Split (AKA Oona Split)

We’re starting to drift into advanced territory now friends! The Russian Split reared its bendy head when pole “sport/fitness” took off, as the trick seems to have quite a gymnast vibe about it! The Russian Split is most commonly performed barefoot although there are some exceptional dancers, who can perform this trick in heels!

The Russian Split positioning and grip is achievable for most advanced level pole dancers, however the degree of the split-line will depend on if you have a flat split or over-split. The Russian Split needs strength through the hamstrings and quads to actively engage these muscles mid-trick, as well as the biceps and shoulders so that you have a steady “push-pull” balance.

While there are variations of the angle of the hips and the ways to hold the pole in this trick, no matter the variation, a Russian Split is like the fairy godmother of pole splits and will take any pole combo from pumpkin to pole-tastic!

Image by Pole Dancing Adventures — *Image by* *Pole Dancing Adventures*

5. Bird of Paradise (and Upright Bird)

Okay so now we are well and truly in advanced/elite pole territory, as we take flight with a Bird of Paradise (or affectionately known as “The Bird”). For many pole dancers, the Bird of Paradise does evoke the need to “flip the bird” at this particular pole trick, as it can be a difficult little nugget to crack.

The Bird of Paradise requires advanced levels of active split flexibility, shoulder and hip flexibility, with half the battle being the entry into this trick. However, the gasps of the audience will be the buzz you need as you unravel on spin pole into this absolutely stunning pole split!

The Bird can also be performed upright, which again requires high degrees of flexibility but is always a delight to witness when placed mid pole combo. While it might seem like taking the slow road to achieve the Bird of Paradise, those hours, months and years of practice will be so worth it, just to have The Bird join your pole splits squad!

Photo by Jealous by Nature — *Photo by* *Jealous by Nature*

6. Rainbow Marchenko

Is it a Bird? Is it a Jade? No, it’s a Rainbow Marchenko! But anyone who can execute a perfect Rainbow is a bloody super hero in my eyes and could give Superman a run for his money! It’s not quite clear what was going through the mind of Elisabeth Marchenko when she came up with this pole trick, but the pump-up song used to give it a whirl must have been good!

The Rainbow Marchenko has since been seen throughout the professional pole world performed by icons such as Anastasia Skukhtorova, Marion Crampe and Amy Hazel. A Rainbow requires extremely advanced flexibility through the back and shoulders, not to mention stunning and strong splits. If you ever feel the need to wear your leg as a hat, give this trick a go! Unless you are a child who is yet to grow bones and creaky hips, the Rainbow Marchenko can takes years of dedication and practice to achieve.

Let’s all just take a minute to appreciate how hard these pole dancers work to unlock such an incredible pole split.... Okay now go book into a stretch class!

And now for our final 2 flexy pole trick milestones which will forever categorise you in the area of elite “Felix-ibility”...

7. Spatchcock

The Spatchcock (AKA the “Spatchie”) can be found in the advanced/elite levels of spin pole class. A difficult move due to the strength, control and active flexibility required to attempt it. Created by the dame of flexibility and pole dancing, Felix Cane, the Spatchcock can take many months and years of conditioning and stretching before you are ready to give it a go.

The Spatchie demands flat pancake splits, thoracic and lumbar spine extension and a great big smile so you remember to breath in this trick! While many pole dancers (still very impressively) position the pole just below the shoulder blades/behind the armpits, a true Spatchie is achieved when the pole is positioned across the lower back. Such a range of motion won’t be available for everyone, so make sure you find a create stretch coach and get ready to buckle up for the long road that is conditioning and practice!

If the Spatchcock is on your list of flexy pole goals, be sure to read The Pole Physio’s Spatchcock blog series so you can train smart and safe!

Photo of Felix Cane taken by Vertigo Photography — *Photo of Felix Cane taken by* *Vertigo Photography*

8. Eagle (and Inverted Eagle)

Finally, what would a list of flexy pole goals be without Felix Cane’s other pole baby, the Eagle. Many pole dancers usually train an Inverted Eagle (upside down) before progressing to an upright version. The Inverted Eagle takes advantage of gravity as you try to bring the foot overhead, with the other leg hooked onto the pole. For many polers, this position feels a bit more natural and resistance bands can be used to assist with training, before flipping the shape upright.

From there, it’s time to spread your wing and Eagle! The Eagle requires huge amounts of back and shoulder flexibility, as well as great hip extension and an oversplit for the perfect execution. The bottom leg can stay hooked around the pole, or if you would like to achieve Felix-like greatness, the leg can straighten and one hand is released.

Just like mum jeans and a little black dress, the Eagle is an absolute pole classic and will never go out of style!

Photo of Felix Cane at MPDA taken by Vertigo Photography — *Photo of Felix Cane at MPDA taken by* *Vertigo Photography*

Honourable mention: Forward Splits, Middle Splits, Pancakes and Back Bends

Of course, without our trusty splits and back bends, many of our flexy pole goals would not be possible! A flat split or gorgeous back bend or bridge can take just as much time, patience and dedication as a pole trick, so if you are working on these things – you go Glen Coco! Not only will you one day be able to work towards your flexy goals ON the pole, but you will have some pretty epic poses to whip out for your summer vacation photos! Keep bending boo!

Whether you are a beginner working on a flat split, or an elite pole dancer attempting the flexy “birds”, make sure you take the time to properly condition your body and listen to it when it needs a rest. For many flexy tricks, respecting the journey is key to achieving the move. Train smart so that you can add yet another bird to the flexy bundle – the Excited Pigeon (she comes out through the squawking you do as you smash your flexy goals!) Find yourself a great flexibility coach, stay focused and set yourself mini-goals along the way. Before you know it, you will be well and truly on the road to pole Felix-ibility!

What flexy pole milestones are on your to-do list and why? Comment in the box below and share your flexy pole goals!

Photo of Mischka taken by Vertigo Photography — *Photo of Mischka taken by* *Vertigo Photography*