Tuck Invert
User: StudioVeena
Date: on 18/10/10 -
1 people like this
The Tuck Invert is a great move to prepare your body for the Inverted V (chopper). Remember NO JUMPING INTO YOUR INVERTS. You can really build strength by focusing on rolling back down from this invert.
Strengthens: Latissimus, Teres Major, Pectorals, Posterior Deltoids, Trapezius, Rhomboids, Biceps, Abdominals, Hip Flexors, Quadriceps
Date: on 18/10/10 -
1 people like this
The Tuck Invert is a great move to prepare your body for the Inverted V (chopper). Remember NO JUMPING INTO YOUR INVERTS. You can really build strength by focusing on rolling back down from this invert.
Strengthens: Latissimus, Teres Major, Pectorals, Posterior Deltoids, Trapezius, Rhomboids, Biceps, Abdominals, Hip Flexors, Quadriceps
stacydmacdonald - Hey Veena! I can bring my knees up, but I can't seem to tip myself back...any further tips?
on Oct 27, 2010 -
StudioVeena - It's difficult to say without seeing you try. Be sure your exhaling as you lift also pulling the hips over your head will require strong scapula, rhomboids Lats and biceps. Another thing be sure your hand placement is not too high.
on Oct 27, 2010 -
Shanghai Coaster - I also cant tilt myself back to save my life...which is weird because I can do the helicopter. Checked my hands and they are not too high up....Can't practice this move too much in one go either because I get tired after a few tries and then I just start drooping off the pole.
Maybe I dont have enough stomach muscles?
Maybe I dont have enough stomach muscles?
on Oct 12, 2011 -
StudioVeena - Sometimes with the helicopter/chopper you can cheat a
bit by resting the legs against the
pole ect....with the tuck your forced
to use proper body mechanics. A
strong upper back biceps and abs
are needed. This is tough but it's
important to work on this because
it teaches contol.
bit by resting the legs against the
pole ect....with the tuck your forced
to use proper body mechanics. A
strong upper back biceps and abs
are needed. This is tough but it's
important to work on this because
it teaches contol.
on Oct 12, 2011 -
Lacey - I can't do this either!! I get pretty close but then can't get the tip. I wish I could figure out where the problem is or if I am just lacking strength!!
on Feb 5, 2012 -
StudioVeena - If you can post a vid so I can see it :) this move takes a lot of strength and control.
on Feb 5, 2012 -
gingercake - Hi Veena! I often feel pain in my side, somewhere under my ribs, when exiting this move. I don't have any pain when entering or holding it, just when I go out of it. I've heard the same from quite a few fellow students. Do you have any suggestions why that could be?
on Mar 15, 2012 -
StudioVeena - when you say under do you mean below the rip line...or behind where your ribs are?
on Mar 15, 2012 -
gingercake - I do the invert on the same side as you do in this video, standing left of the pole. The pain is on my right side, behind my ribs. like, IN the ribcage. I do not jump into my inverts, or hit the pole with my ribs, I pay attention to that. It's pretty weird for me, that it only hurts when I exit the move. A doctor could not help me, he kept telling me I probably hit my ribs on the pole. :(
on Mar 15, 2012 -
StudioVeena - no....you probably pulled an Intercostal muscle. http://www.hardcorpsathletics.com/wp-content/uploads/2011/05/intercostal-muscles.png This is very common with inverting. Having a very strong Side Pole Hold is important for preventing this. Remember, lowing out of the move takes a lot of strength, so if that is causing trouble right now just say in position or come up into basic invert and slide down.
on Mar 15, 2012 -
1 people like thisTara - Just popping in to see how you ladies are progressing with your tuck invert. I am still having difficulty with it. Any tips for best practices.
on Mar 23, 2012 -
Rose1983 - I have been doing the pole strength routine. What other exercises should I be doing to give me the strength to tilt back
on Jun 4, 2012 -
StudioVeena - the conditioning exercises are very important for preparing the body for inverts. :)
on Jun 4, 2012 -
PoleHappySarah - Lol, i kept my knees bent but turned them outward and slid down. It looked exactly like Spiderman lowering himself down with his web! :P
on Oct 15, 2012 -
2 people like thissallybull6140 - Veena, which conditioning/strength exercises would be most beneficial to help with this?
on Feb 9, 2013 -
sallybull6140 - Veena, which conditioning/strength exercises would be most beneficial to help with this?
on Feb 9, 2013 -
StudioVeena - Really all of them, if you look at the list if muscles used you can see how involved the move is. Abs back and shoulders are the big movers though.
on Feb 9, 2013 -
Tara - I'm convinced! When God made me, he left a part out of my abdomonials that is necessary for this! Lol!!!
on Feb 16, 2013 -
Lesa197 - Hi Veena I am new to this an am enjoying all the training. After reading through all of this I realized the pain I feel is the Intercostal muscle that I have strained. Is there any suggestions you have that will help strengthen and work out the tension?
on Apr 8, 2013 -
StudioVeena - If you have strained an intercostal muscle you need to REST! It could get worse if you train with that type of injury. If you haven't already check with a DR if it hasn't improved. Once you've healed then working on the conditioning lessons would be helpful before inverting again. :)
on Apr 8, 2013 -
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