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Inverts Inverts Inverts
So, obviously I want to invert properly. I’ve been working on it within my studio for about 16 weeks, and they are big on not using momentum (as they should be). We work on them from dead lifts. I can do pole holds and bring my knees to my chest, but I still have problems tilting my pelvis all of the way back. It is getting better since we do a lot of strength training, but it is not perfect.
With that being said, since we dead lift into inverts, I videoed myself and notice that I use a slight bend in my knee to provide a baby push off the floor. I know it’s not ideal, but is it appropriate while I am still working on tilting my pelvis for a full on dead lift? It cetainly isn’t a full on jump up into the pole. My ribs don’t hit the pole and I feel pretty controlled. I do hook with my calf to give me the extra oomph since I can’t tilt my hips all of the way yet, but i’m not hooking with my toes or foot.
I haven’t had pulled muscles or injuries and would like to keep it that way! I am done with classes for the week so I won’t be able to have my instructors take a look until next week.
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5 Replies
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Polefairy, are you working on inverts from a deadlift with bent knees, and then straightening the legs to go into a crucifix? or is the goal to go from a deadlift with bent knees into a chopper?
i just covered the chopper invert (which does apply for a deadlift tuck invert as well) in my blog today, if you want to take a look… i talk a lot about proper engagement to prevent injury: http://aerialamy.com/blog/2012/05/03/thursday-tip-chopper/
i will say that i don't think that there's ANYTHING wrong with learning to do a basic invert with a leg sweep, using an engaged core to pull the legs up as you bring your hips to the pole (meaning you don't hook with the ankle until your hips are all the way up). what ISN"T cool is using momentum to throw your body up, but if you're doing that it doesn't matter what part of your leg you're holding on to the pole with– you should be well and full upside down, hips and legs aligned over your upper body, before your legs make contact with the pole.
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We are working on inverts from deadlift and shooting legs up into a crucifix.
I don’t feel like I’m using momentum, just a small bend in the knee and then going off my toes into the dead lift. But maybe that is using momentum and I don’t realize it. I feel like I have control, with the exception of getting my hips tilted all of the way over my hands. Thwt ‘s where I hook with my calf. I know that part isn’t correct, but I am working on my strength in evry class and at home as well to correct that error.
Would it be better if I posted a video? I just feel like that’s sort of embarrassing if I’m doing it all wrong. 🙂
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polefairy, did you look at the link? i also talk about how to get your hips up all the way 🙂
if youposted a video i'm sure people could help you troublehoot more easily.
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…and also how to tell when you're using momentum 🙂
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Yes, I looked! It totally makes sense on how to get the hips to the pole…I just have to make my body do what my mind wants it to!
After watching my video over and over and over…I think I am using some momentum. If i can figure out how to make my body tip back enough, I definitely won’t need to. I can get my hips straight out (parallel to floor) but just need to get that extra tip up.
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