This split requires not only mobility in the shoulder, but also flexibility in the hamstring.

Learn the Double Elbow Jade with the legendary Natasha Wang.

Learn how to get into a one arm handstand from a Frog with Terri Fierce. You really want to make sure that you have a strong core so that you don't wobble.

This Intermediate/Advanced move is even more dramatic if you have a lot flexibility in the areas of the low back, shoulders and hips. It is also more visually beautiful on a spin pole. Do not Shoulder Mount dismount unless you are already very comfortable in your Shoulder Mount.

This intermediate/advanced move should only be attempted if you are really comfortable in a elbow or handstand position on the ground. Your core should be extremely engaged to prevent wobbling when sliding up the pole.

Follow along with Sonja as she breaks down this fun trick step by step. You should feel confident with your shoulder mounts before attempting this move.

They don't call this guy Bad Azz for no reason. Learn this Intermediate to Advanced Pole move with Josiah Grant. This move will be slightly easier if you have the flexibility but it is achievable by all!

This intermediate to advanced climb is really dependent on technique. Make sure to arch up high to engage the back muscles rather than just pushing straight up. It will make a huge difference.

Taught by Crystal Lai

Natasha Wang

This intermediate to advanced combo starts with a climb then Aerial Straddle Invert, Tammy into Jamilla, and finishes with a knee spin.

Taught by Tania Chew

This intermediate to advanced pole combo starts with an Aerial Invert, into the Tammy, a Superman, Aerial Shoulder Mount, and finishes with the Hazel.

Presented by Tammy Morris

This move is intermediate when used solely as a dismount. It becomes advanced if the handstand position is held.

Taught by Julie Chapple.

This intermediate to advanced pole trick can be painful in the beginning. Really make sure you are engaging all your muscles rather than just hanging from the skin.

Taught by Julie Chapple

This Intermediate to advanced pole move can be practiced closer to the ground in the superman. To keep it intermediate use side mounts instead of shoulder mounts and don't invert aerially.

Taught by Veronica Solimano

Tammy Morris

Crystal Lai

Tara Meyer

Tara Meyer

Learn the Genie to Shoulder Mount Split with International pole superstar Tara Meyer.