Bow And Arrow: Pole Dance Tutorial


Climb the pole and go into a seat. Straighten your bottom leg, keeping the top leg crossed over. Hold your hands at chest height on the pole. Rock back quickly getting the crook of your top knee on the pole. Lean back to take your weight in your top knee. When you have a strong grip, take your hands off the pole and place them back on the pole underneath your bum, thumbs towards the ceiling. Start to take your weight in your arms as you catch your foot on the pole of the bent knee (now straight leg). Make sure both arms are as straight as they can be. When you have a secure grip, kick your back leg out in front of you, past the pole. Start to arch your back and look down.

To come out, place both legs back on the pole and lift your body back up to sitting.

Category: Pole Dancing Videos

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 3 Personal Trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place


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