Bow And Arrow

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.

Build Your Strength for Pole Dance
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