2. The Fireman Spin
Start with the pole on your weaker side. Place both hands on the pole in a baseball bat grip with your inside hand above and your outside hand underneath. Engage your abs for extra upper body support. Swing around the pole pulling up with your hands so that your arms take your entire weight. At the same time, spring up off your inside foot, and aim to catch the pole between both knees. Allow yourself to spin down and around the pole and finish off by pushing your hips back and raising yourself into a standing position.