How to do hand spin dance

7 TikTok Dance Moves You Can Learn At Home

TikTok is filled with short, fun dance routines that you can watch for endless hours (trust me, I've done it), share with friends, and learn at home with STEEZY.

But, let's face it.

If you don't have a dance background, the short, hard to follow tutorials on TikTok can be a frustrating roadblock to joining in on the fun.

Here are simple, easy ways you can learn the 7 most popular moves on TikTok.

1. The CitiRokk

The CitiRokk is that one SUPER POPULAR TikTok dance move where you rock your body from side to side and cross your arms in front of your chest.

Watch this video with the move’s creator, CitiBoyRio, to see how the move took over TikTok!

*BONUS*

While the CitiRokk was popularized on TikTok by the Renegade dance routine, CitiBoyRio just dropped a new routine of his own!

Learn the CitiRokk Shuffle routine just in time before it goes viral. 😎

Hit this link to learn both the CitiRokk and the CitiRokk shuffle step-by-step on STEEZY Studio.

2. The Woah

Just WATCHING people hit the Woah gets me excited.

It's simple, hype, and easy to apply to any song with a dope bass beat.

If you've been lurking on TikTok for any time at all, you've probably already seen it yourself and understand how it's supposed to look.

How you create the reverb motion, where to position your arms, and when to move your body to hit the beat on time is all you need to learn. 👇

3. The Swagg Bouncee

Do your hips naturally sway from side to side when a good song comes on?

Think of the Swagg Bouncee as your natural hip-sway's cooler, trendier sibling.

Lil Rich Swagg, who created the Swagg Bouncee, says to “Stay on your tippy toes to get a full range of motion,” in his STEEZY Studio class.

By committing to the move and making it bigger, you'll look more confident!

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4. The Kangsta Wok

In the video below, this TikTok dance move's creator, Zaya Sosho, explains how he based the Kangsta Wok on a "dip" move he saw during a cypher.

When you do the Kangsta Wok, make sure not to over- or under-exert your energy.

Attack each level drop with a little intensity to make the move look extra hype, but don't go so hard that your body tenses up!

You want to make it look effortlessly cool. 😎

Still not totally sure how to make that happen?

Don't worry... Zaya Sosho will teach you in the tutorial below!

Use this guide to help to you practice too!

5. The Smeeze

This move first entered the dance scene in 2009, but at the time, it was mainly used during battles and parties.

When TikTok arrived in 2018, the move's creator, Chonkie, knew this was the perfect platform to bring the Smeeze to the next level.

With hashtags like #SMEEZEEVERYWHERE, and dance crews like the Jabbawockeez picking it up, the Smeeze quickly became a TikTok favorite.

You can learn more about it from Chonkie himself in this video!

While millions of people are, in fact, Smeezin' everywhere, the move can be a little tricky due to the alternating movements of the arms and legs.

Use this step-by-step tutorial to get the timing jussssst right!

6. The Bust Down

As far as TikTok dance moves go, the Bust Down is definitely on the sexier end of the spectrum.

Characterized by a scoop/thrust motion of the hips, the move is great for raunchy club jams like "Thotiana" by Blueface – the song that popularized the move!

If adding a lil sexy swagger to your movement feels like climbing Mt. Everest, know that practice and repetition will be your best friend!

STEEZY's tutorial breaks the move down simply and efficiently, so you can learn it in just 9 minutes and repeat sections LITERALLY AS MANY TIMES AS YOU WANT.

Trust us, you'll have swag down to a science.👨‍🔬

7. The Cosby Walk

Yes, when executed the right way, the simple act of marching can become a dope dance move!

Watch our video with Rated R, creator of the Cosby Walk, to see exactly what we mean:

As you're learning this move, make sure you're placing your feet firmly on the floor and evenly distributing your weight!

If your bottom half is weak and wobbly, you'll look more bambi than bad@$$.

Related article: Why Staying Light On Your Feet Is Actually Bad Advice

As much as we love watching the mesmerizing 15-second dance tutorials that already live on TikTok. ..

It's LIFE-CHANGING to have legit dancers break moves down and make them easy to learn.

Now, you have everything you need to master the hottest dance moves and join fun challenges on TikTok.

Start learning now for free!

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How to Spin Properly

Spinning takes training, time, education, mental determination, and LOTS of practice.

When you spin you must have the following:

1) Have and Maintain a Positive Mental Attitude

2) Whip upper body, starting with your shoulders around as fast as possible.

3) Bend your knees slightly to ground yourself.

4) Stay on both balls of your feet.

5) Make sure your back is straight. Maintain a good posture.

6) Use both feet as you spin

7) Your Free arm needs to be in front of your chest, palm facing down.

8) Make sure you apply the L technique, Keeping the arm that the guy is holding firm and steady in an L-shape in front of your face.

9) Hold your own weight and balance and do not depend on the guy to hold you up.

Let’s talk about all this.

1) Maintain a Positive Mental Attitude

First and foremost, you’re never going to be able to spin, and spin well, if you think you can’t, or if you think it’s too hard. I’ve trained countless women who honestly thought they could never do spins by using these simple techniques. From the skinniest, to the most overweight, both men and women of any size can spin. It’s just a matter of proper training, and the right attitude. You must convince yourself in your mind FIRST that it actually is possible to spin, and spin very well. Remember, the object is to get yourself around, and complete the move. Keep the goal in mind, (which to some, is to actually be standing afterward!), and you’ll be able to do it. The gray-matter between your ears will get you around. Read on, and I will teach you the tricks and tips on how to spin fast and very controlled..

2) Whipping your shoulders around as fast as possible

It’s not your feet that spin you, it’s not your head, it’s not your arms, and it’s not your legs. It’s your SHOULDERS that gain the momentum. I learned this from my very good friend and instructor, Mr. Joe Cassini. When you turn your shoulders, the rest of your body follows, and stays more balanced during the spin.

3) Bending your knees

People, if you spin with straight legs, you’re going to tilt, tumble, and then crash like a great tree in a forest. When spinning on your own, or if a guy is spinning you, it is important to have a springy “bend-in-the knees, shock-absorbing”, type of posture like you’re about ready to squat in the bathroom (sorry to be so graphic, but I’m now sure you can picture EXACTLY what I’m trying to convey). This will lower your body weight to the floor, so you can be more “grounded” and stable during the spin. This must be done with correct posture, and a very straight back. Do not bend over! Maintaining this type of “pose” per se, is essential for balance and sold controlled spins.

4) Staying on both balls of your feet

Simple. If you’re doing multiple spins, you want your legs and feet TOGETHER. Do not cross your legs, or try to step over your feet — especially during a fast multiple spin. Crossing your feet will only tangle up your legs, and you’ll end up looking like a cow being roped in a rodeo. We all know where they end up! ON THE GROUND!

5) Maintaining a straight back (good posture)

having great posture not only looks good, but also is very essential in keeping balance and control during multiple spins. I wrote an entire article about posture several years ago. it’s still solid information, and has proven itself over and over again to be the fascinating, plain and simple truth. I still hand it out during my Ladies Styling Classes, so Read it!

6) Dragging your feet

The more you drag your feet, the more balance you’ll feel. If you’re closer to the ground, you won’t fall over. I train my ladies to drag their feet, even during basic and cross-body leads. I teach them to feel the balls of their feet dragging. Try it.

I learned this technique while at the Mayan in Los Angeles one night. The floor was so crowded with people, it was almost impossible to dance without crashing into someone. I kept stepping on dancers around me. I kept saying, “I’m sorry…, Oops! I’m sorry, oh gees, I’m really sorry..” over and over, to everyone around me, because I kept stepping on them! I finally got so frustrated, that I decided to not pick up my feet AT ALL the rest of the evening. I didn’t want everyone to hate me, so I just “stayed low”, and drug my feet the rest of the night.

Amazingly, the minute I started dragging the balls of my feet, my balance improved, and I could dance better! My partner complimented how I didn’t feel so heavy anymore, and said he felt like I was “holding my own weight” instead of hanging on him! I was in shock. I had actually found the secret to maintaining balance and excellent control on the dance floor.

I’ve been dragging my feet ever since, and my dancing has improved TREMENDOUSLY!

7) Free arm in front of your stomach, palm facing down

I learned this technique from my friend, and instructor, Josie Neglia. If you maintain your arm position in front of you, by your stomach, with your palm facing down, it will be as though your arm is on a table, maintaining more balance. DO NOT put your hand behind your back or on your hip during multiple spins. This looks AWFUL!!!

8) Keeping the arm the guy is holding firm like a rock and in an L-shape in front of your face

I learned this in New York a few years ago. Ladies, during multiple spins, and even during single, or double spins, if you keep your arm in front of your nose, and strong and sturdy like a rock, you’ll not only spin faster, but will not risk screwing up your shoulder or collar bone from poorly-executed spins from men (sorry guys, but some of you need to get some training not only on how to properly spin a woman, but how to stop her after her spins. Look up your local instructors in our City guides section, or order my Cool Moves© video series to get some ideas of how to spin, and stop a woman properly.

9) Don’t depend on the guy to hold you up

If he accidentally lets go of me during a multiple spin (due to sweaty palms, improper hold, or finger cramping), I’ll keep spinning as if he was there, and simply wait for him to pick me up again with his other hand if he wants. (I won’t stop spinning on purpose, just to stun him.. Gees, I’m such a ham!!)

Ladies, NEVER pull down on the guy’s hand or thumb to hold you up during a single or multiple spin. If you do this, he’ll never want to try it again! Don’t hang on to his hand for dear life. If he spins you, do everything I told you above — that includes holding your own weight. You can never, ever depend on a man to keep you in balance, control you, or hold you up out there. You must be able to do it on your own. This will put less pressure on the both of you.

Overall, remember that both of you are supposed to be having FUN dancing together. If you put stress on your partner in any way, dancing with you will not be an enjoyable experience. I’ve seen men pass up absolutely gorgeous women for the more homely-type, simply because they’re better, more stable dancers.

“Yea, she’s a knock-out, but can’t turn if you paid her. I’m sorry, but I’d rather dance with someone who CAN DANCE.”…men tell me. What does this mean? There’s actually HOPE for those of us with the not-so-knock-out figures and looks! I’ve seen it happen over and over again. Homely-looking women who try harder than anyone else to keep balanced and dance well. They work hard at their craft, and eventually end up dancing all night long! Meantime, their more beautiful sisters wait out along the sidelines, and end up dancing with the more amateur beer-drinking types. It’s a pity they don’t read Salsa web.

Face it, if you can’t dance well, you won’t get asked to dance much. That’s a fact.

Listen, YOU CAN BE OBESE, but if you know how to dance, you’ll be out on the dance floor ALL NIGHT LONG.

I’ve seen it happen, first-hand.

Ladies, it is your responsibility, no matter what level he is, to make your partner feel very comfortable spinning and dancing with you. It is your responsibility to make the both of you look fabulous out there. By applying the techniques I’ve stated above, you’ll be on your way to becoming a fabulous spinner.

By applying the techniques I’ve stated above,

you’ll be well on your way to becoming a FABULOUS spinner

Article By Edie, The Salsa Freak

Are you ready to start dancing? check out STEP N DANCE for Salsa & Bachata Dance Classes

Exercises for dancers for all muscle groups

Development of all muscle groups.
Development of speed, endurance, coordination, flexibility.
Warm-up and functional training.

Exemplary team Dance and sports club AJAX

General body warm-up. Joint warm-up and for the development of the cardiovascular system

The meaning of the warm-up is to warm up all the moving parts of the body and develop the cardiovascular system.

Warming up the shoulder girdle - turn the shoulders forward and backward in a circle.
Work on breathing deep inhalations and exhalations with swinging arms
Warming up the knees - legs together, kneading the knees in a circular motion.
Warming up of the elbow joints - circular movements of the hands from the elbows. Warming up the brushes is similar.
Lunges to the side, lunges forward, lunge-rotation with an outstretched leg around the axis.
Squats

Universal warm-up
approximately 10 reps

Joint part of the workout:

Warming up the cervical-collar zone
Hands - rotation in the lock clockwise and counterclockwise
Elbows - rotation from the elbow
Rotations from the shoulders - arms straight, maximum amplitude
Raising the shoulders one at a time with a squat and rotating the body to the sides - rotations with going forward,
Swinging the arms down and up alternately - smoothly, but in amplitude
Raising the arms up with a circular work of the hands
Arm rotation from the elbow + rotation with fixation

Body - twisting of the body, legs shoulder-width apart, without sudden movements.
Rotation of the trunk around the axis, pelvis in place
Rotation of the pelvis.
Pull down and up with a straight loin! , feet together.
Forward bends with leg swings 2 times wider than shoulder width. Tilts to the side and forward with a straight back (center in a flat position without rounding the back) and dropping down and lifting up through the lower back.

Mill - touch the rune of the opposite leg
Rotation of the hips (bent leg at the knee) in a circle in 2 directions.
One knee rotation. Knees together - Max. amplitude, with crouching heels do not tear off the floor.
Feet - freely rotate each foot.
Heel to toe roll, Max instep. Legs together, rib rolls from right to left, foot circles

Small muscle stretch :

Elbow behind the head and pull alternately with the other hand
Shoulder to one side and pull with the other hand.
We take the leg by the shin and pull it towards ourselves, the knee is as high as possible
We pull the leg by the foot towards our buttocks, the back is straight.

Warming up the cardiovascular system :

Jumps on two and one leg, with rotation of the pelvis for 30 seconds.
Jumping Jack - arms up, legs out to the sides.
Climber
Running in place with the raising of the knees

Functional training

Functional warm-up with a movement of

Lights to the side, lunges forward, lunge-extension with an elongated leg around the axis
Squades with a forward movement

Functional jumping warm-up

Jumping legs together, jumping legs together with hips and knees rotation 60 seconds
Jumping with legs crossing, arms behind head 60 seconds
Jumping, legs together - legs in a wide second position to the side, hands up clapping 45 seconds
Jumping lunge touching the floor with the palm of your hand 3 scissors, 4 lunge
Frog (jumping out of a squat position) + 4+4 squat. The knees do not go beyond the toes. The back is straight.

Functional fat burning tempo workout in place.

Run in place 90 seconds
Run in place with knees to palms 60 seconds
Run in place with toes back to buttocks

Interval training (Tabata). Cardioture

Tabat interval training 20 seconds approach 10 rest:

Cycle Jack
Spring
Berpi
Lights

Option 1.
4-5 minutes, 2 sets of 10 repetitions with an interval of 10 seconds. knees 90 degrees.

Plank jumps - legs to the sides and back, one hand to the opposite shoulder.

Jump and turn squat with leg extension 90 degrees to the side.

The knees do not go beyond the toes.

Side twist and scissors in the supine position on the press.

Option 2.
Fat burning for 30 seconds, break 15 seconds.

- jumping legs to the side, arms up - Lunges with knees forward on the rise
- Jumping from a sitting position
- In push-up position, legs in a row and collection (the body is exactly on the same line, the abdominal muscles are in tension)
- Elbow-to-knee cross crunch exercise
- Squat with lifting and moving to the side

Leg, foot, thigh, buttock, hip work exercises

Squat - basic rules:
- concentration on the bend of the hip joint, then on the knees

The knees should not go beyond the foot
The depth of the squat - to parallel with the floor
Watch for the displacement of the knees - directed to one side with the toes
Straight back 9015 head position - look straight ahead, chin parallel to the floor.

Exercises on the feet

Ladder on all fours with an emphasis on the hands, legs alternately move and return to the body, the foot works with emphasis on the pads.
Emphasis on hands, stand on insteps and gently press on them.
Lifting on the toe of each leg alternately in the squat 20 times.
Legs at shoulder level rise to the pads 50-40-30-20 times with a static break of 20-30 seconds.
Stretching insteps.

Exercises for eversion of joints

Eversion of joints

Exercises for the press

Exercise vacuum for 15 seconds we retract the stomach.
twisting with hands behind the head, with hands touching the floor
twisting the legs up and reaching with the hands to the legs
"book" - folding the arms and legs
lying down, knees alternately to the press. Knees alternately to the press and then swing the leg up

Raising the legs in the prone position
Exercises bike, "circles" with legs, "scissors" up and down and to the sides, "diver" analogue of a bicycle with a small amplitude of leg work
45 degree leg hold. Twisting with raised bent legs
Plank, jumps in the plank, jumps with a flight up, leg extension in the plank, knee-elbow
Plank "Saw" - plank with swinging back and forth on the toes with emphasis on the forearms, back with legs in a straight line without deflections.

- twisting elbow - knee

- lifting legs and pushing partner to the starting position

Exercises for the muscles of the back

Flexible back reaching for socks

exercise "cat"

exercise lying on the stomach, pulling the back of the head to the toes

back tightening (the leg is taken with the hands over the head)

Pose "cobra"

Pose "camel"

Pose "bow"

Pose "bow" standing, from a prone position, kneeling bridge

Pose "war" legs in a wide position in a lunge, arms straight to the sides, standing for 20-23 seconds sideways

Rotations and turns in dancing (practice)

Posture

Rotations are performed with a taut and even body, "retract the coccyx", "long neck", the chin looks up. This will help you balance and tighten the axle needed for long term spins.

Dot

All dancers know to "hold the dot" to spin, but I wonder if you can change dot fast enough? In order to rotate long and hard, you need to train a sharp and lightning-fast change of point. The point should be kept at the level of your eyes and a little higher. Don't look at the floor or you'll end up there.

Alignment (cross)

Concentrate on aligning the line of the shoulders with the line of the pelvis, they should be parallel. If you do not align the lines of the shoulders and pelvis during the beginning of the rotations, you will not be able to catch the balance and your rotation will not be long, a maximum of 3 pirouettes. To do this, you should train in front of a mirror, stand in a relevé and make sure that the lines of the shoulders and pelvis (hips) are parallel. Also, in front of the mirror, you should control the position of the body, become sideways and make sure that you are not leaning forward or leaning too back.

Balance

When pirouettes, you balance on the half-finger (relevé), practice balance without rotation. If you can’t stand on a half-finger without spinning, then you won’t be able to stand in a turn either. Practice balance on half toes without rotation, train both the left and right foot, you should stand eight counts at a very slow pace, this will strengthen your axis. What type of spin do you train, classic turnout or jazz closed? Practice every type of balance until you can, it will come in handy in your career as a dancer, modern show groups use all kinds of techniques.

Your thumb

Where does your thumb point when you rotate it? If your finger is not pointing in the same direction as your knee, this rotation is not considered correct and you will not be able to achieve a multi-spin. Stand on your half-finger and make sure you don't "clubfoot" that your thumb is pointing in the same direction as your knee. There is nothing worse than a clubfoot dancer! If the foot is placed correctly, the weight is also distributed correctly and you will be able to build the best axis for rotation. Make sure that during the rotation you do not jump on the half-toe, do not "play" up and down and your instep is stretched as much as possible. Throughout the rotation, you should stand on the maximum possible half-finger.

Use the dance floor (parquet)

Push off the deep plie floor with all your strength to set the maximum possible rotational energy. Imagine a Devil in a Box spring toy, you push it down into the box and when you open it, it kind of shoots up with maximum force, while you direct this energy into rotation with your hands. Push off from the plié with enough force to get on your half toe and extend your knee, and of course not more than necessary, otherwise you can not resist. Also, there is a technique in which, during the performance of the plie, the dancer exhales and then briefly inhales during the first turn, which allows you to increase the moment of rotation using an additional force.

Matching shoes

Depending on the choreography, wear specialized dance shoes. It is not recommended to do rotation without shoes, you can comb the skin on the balls of the feet.

Arms

Have you noticed that when doing a series of pirouettes, the arms are closer to the body in subsequent turns than in the first turn? Quite right! During a series of pirouettes, it is very important not to lose the energy of rotation, for this the dancer must skillfully collect his hands to the body, distribute energy for each turn, so that in each subsequent turn the hands are a little closer than in the previous ones. Try it in practice, if you do not bring your hands together, then the rotation will not be fast and not long, but if you sharply take your hands to the body, then you will sharply spin at a higher speed.