Pole Trick Tutorial: Superman Variation
This Tutorial includes the Superman! It’s a beautiful variation for all our Intermediate Polerinas.
If you are not there yet or inverting is still hard for you, the tutorial includes a little variation you can practice from the floor.
You may also try Angelina's Superman Embrace too.
Let Gianna Locher of IG: @giannasophie teach you how to do this pole trick.
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Just a reminder that this is an intermediate pole move so make sure you work on your pole fitness exercise and do warm ups to avoid pole injuries. If you are not there yet with your superman, we recommend the prone back extensions exercise.
Step by Step Instructions (Superman Variation) 
Step 1: Start off with an invert up into an outside leg hang position.
Step 2A: Grab the pole with your bottom hand and push your body up, and bring your bottom leg towards the pole for support,. As you do this, grab the pole above your knee, with your upper hand.
Step 2B: Straighten your knees and stretch your legs out. Bring the upper leg as close to your head as possible.
Step 2C: Then turn your belly towards the floor and bring your legs together.
Step 3: Let go of your bottom arm and you are now in the superman position.
Step 4: Bring your free hand down and grab the pole tightly. Move your feet to form a triangle.
Make sure to keep your knees together throughout this move to keep your body afloat. You may keep your feet apart to create a pose variation of movement with your lower legs.
Step 5: Let go of your upper hand, activate your core and arch your back, and move your feet to a comfortable position.
This is the superman variation pose.
Step 6: To exit out of this variation, go back to the outside leg hang position.
Step by Step Instructions (Superman Floor Variation)
Step 1: Grab the pole with your knee. Your knee and hip should be about the same height.
Step 2: Place one hand above the knee and the other hand below.
The index finger of your bottom hand should be pointing to the floor.
Step 3: As both hands grip on the pole, move your free leg behind the pole.
Step 4: Bring your stretched out leg towards the pole to create contact with the pole. Let go of your bottom hand and place it on the floor. Your bottom hand's fingers should be pointing out.
Step 5: Straighten the upper leg, turn your body around and bring both legs together (keeping your knees tightly squeezing the pole) into the superman position.
Step 6: Let go of your upper hand, activate your core and arch your back, and move your feet to a comfortable position.
This is the superman floor variation pose.
To exit out of this position, grab the pole with your upper hand and slide out.
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