Inverted Split Grip Issues
So I'm feeling pretty frustrated because I just don't have a strong split grip in my inversions... which means Extended butterfly, pencil, etc are just not working out for me. Can anyone tell me WHAT I need to work on to build up a stronger grip here? My body is just so close to the pole when I get into position and my bottom arm won't grip enough to pull myself away at all, I end up sliding down so my hands are really far apart and my body is right up on the pole. I feel like I really need to master this so I can move on to bigger and better moves, but I'm just not getting it!!!!
A few thoughts: Do you use any grip aid? There's tons of kinds, but what I use for learning split grip moves is spray rosin. You can buy it under the name Cramer tape adherent. Fair warning: it's very sticky, and you'll need to clean the pole with rubbing alcohol a lot afterwards. Also, do you practice split grip moves right side up, like spins and holds and so on? That's probably the best way to build up your grip without having to be upside down while doing it. Finally, you can also buy hand excercisers to strengthen your grip. I've used the Gripmaster, which can be bought off Amazon: http://www.amazon.com/Gripmaster-Ex...
Keep in mind it takes time to build up grip strength.
Reyn, you do have a strong Caterpillar, maybe the issues with the Butterfly could be coming from moving into Butterfly too close to the pole. As in, not coming up into Caterpillar before Butterfly. For the Pencil this is a grip is challenging and shouldn't be rushed. If you're just looking to practice the Pencil move, try using some rubber dish washing gloves!! They stick like glue.
Here is a easy and inexpensive way to strengthen your hands. Keep in mind, you need to train both the flexors and extensors of the hands to maintain balance.
Gloves are a good idea and so is anything that improves your grip and makes you less reliant on sticky grip aids. Have you seen the HandmasterPlus? It's the only exerciser that strengthens the muscles in the BACK of your hands as well as the front.