The Superman, explained
The Superman pole move is the one that makes you feel like you are flying. Your body stretches out almost horizontally beside the pole, your front facing mostly towards the floor, held mainly by your legs. Some dancers call it the Superwoman, and whatever you call it, it is a playful, photogenic hold and a real confidence boost for your leg grip.
What is a Superman?
In this pole dance move, you are off the floor and lying out along the side of the pole, a bit like a superhero in mid-flight. The pole sits between your legs, your body forms a long line and your upper body leads the way forward. The name says it all, and once you are up there, that flying feeling is the best part. How you get into it and how exactly you hold the pole is what the tutorial walks you through.
Is it a move for beginners?
It usually comes a little after your very first moves, once you feel comfortable holding yourself on the pole with your legs, for example in a climb or an Outside Leg Hang. Many studios see it as an early intermediate move. If it is not quite your time for it yet, nothing is missing. Every climb and leg hold you practise prepares your body for it.
Superman tips: why it can sting at first
This hold relies on skin grip, so your inner thighs do a lot of the work. At first, the pressure of the pole on your skin can feel intense, and that is one of the most common things dancers notice about it. Your skin usually gets used to it over time, so the first sessions are not what it will feel like forever. Wear shorts so your bare legs can grip, skip body lotion or oil on training days because they make you slippery, and keep your hands clean and dry. If something feels sharp or painful in a joint, take a break and check in with your coach.
What it builds: grip, strength and control
The shape trains your leg grip, especially in your inner thighs, and asks your core, back and shoulders to work together to keep your body long. It also teaches you control in a horizontal position, which feels different from being upright or upside down. Flexibility in your back can make the line look even more open, but you do not need much of it to start.
Static or spinning pole?
You can learn it on both. On a static pole, you have time to settle into the shape and find your grip. On a spinning pole, the shape turns with you, which makes the flying feeling even stronger but also asks for more control. Many dancers start static.
Superman pole variations and what comes next
Once your Superman feels steady, there is a lot to play with. You can try different arm positions and grips, slide down in a Superman Slide or explore variations like the Superman Embrace. The Figurehead is a close relative too. At POLEPLACE, you learn it with the Floor-Stand-Air Method™: the shape on the floor first, then the position standing, then up into the air, always at your own pace.
