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Am I ready for an inversion?
Hello ladies,
I have seen a lot of posts on tips for inversions and I commend you all for working hard to achieve inversions with proper form https://www.studioveena.com/img/smilies/icon_e_biggrin.gif Please do consult Veena’s lessons, you have one of the BEST resources at your disposal, use it!!! Veena works very hard to provide you with excellent lessons, take advantage of it! I want to address a slightly different issue in this post which is: Am I ready to start trying to invert safely???
I see a lot of beginners who are so enthusiastic that they want to start inverting right away! But I caution you, unless you have already been participating in some kind of physical activity that uses your abs and upper body intensely, you probably do not have the strength to pull your body upside down in a safe and controlled manner right off the bat! Please be aware that it can take weeks and months to build your arm, back, and core strength effectively to be able to invert properly. It is very easy to injury yourself in an inversion so why rush it before you can do it properly?
The first studio I attended did not let you invert unless you had been taking classes for at least 3 months continuously. I think having some kind of policy for inversions is very important for safety but a time requirement is not always effective: some people will be strong enough to invert before 3 months of poling and some will not be read to invert after 3 years of poling!!
So, here are my personal guidelines for assessing whether or not a student is ready to start trying to invert on their own:
-Can you double climb? By double climb I mean climbing further up the pole without starting with the feet on the ground (ie from a pole sit) And I’m not talking barely being able to get an inch higher on the pole with your shoulders glued to your ears before being completely exhausted and having to jump off! I am blessed to have tall poles at the studio so I can see which students are able to climb halfway up and which are struggling to hold a second climb. Climbing is very demanding for the arms and is a good indication of your arm strength. Try doing pull ups on the pole if you need more conditioning and focus on keeping your shoulders back and down at all times, in all spins, holds, climbs, ect
-Can you do a "knee to nose" crunch?This is a conditioning excercise I use to warm up which instantly gives me an indication of strength level. Standing next to the pole in your basic inversion stance (see Veena’s lesson if you aren’t sure what this is), you hold the position with your arms and use your abs to do a reverse crunch pulling you knees up and trying to bring them to your face. If your arms start to lengthen and you cannot hold your lats, you are not strong enough to start inverting. If you can barely hold your legs up for a second before having to put them down because your abs are burning, you are not strong enough yet to start inverting.
-Can you do a monkey hang?This is the best strengthening excercise for the chopper inversion and if you can do this, you are definitly strong enough to invert! Standing next to the pole in your basic inversion stance, perform a knee to nose crunch while tilting the upper body backward. You should end up upside down in a crouched oposition with the pelvis against the pole and be able to hold this position for a couple seconds before slowly coming back down. Getting your pelvis right up against the pole requires you to use your abs intensely and you will probably have to fight them falling away from the pole and back down at first! Now when I say "tilt back" I do mean tilt back in a slow an controlled manner, using the abs to pull the legs up without kicking. None of this teeter tottering out of control stuff! https://www.studioveena.com/img/smilies/icon_thumbdown.gifThese are my personal guidelines for strength assessment, I am sure there are others. I’m not trying to sound harsh but I know Veena is with me on this and any good teacher would agree: PUT SAFETY FIRST! Why risk injuring yourself prematurely? You have the rest of your life to pole around and learn crazy moves if you have the patience to properly condition your body and make your own safety a priority https://www.studioveena.com/img/smilies/icon_e_biggrin.gif Most of us on this site do not have an instructor to monitor us so it is that much more important for you ladies and gents to be aware of your body and proper form and be honest with yourself about your strength level. Veena’s lesson are full of fantastic strengthening exercises if you are not yet able to invert.
Stay safe and healthy!
Fleur
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57 Replies
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Wow! Just popped on and saw this post. Thanks for posting this Fleur I’m going to make it a sticky!! I always get a bit nervous when I see a new dancer going right on into inverts a few weeks in, yes some are lucky and have had prior strength building exercise and they can jump ahead, but most need to build up the strength. You are 100% right about taking it slow, pole dance is not all about the inverts and trick, at least not for me. I feel its an art and can be a great form of self expression. You can get a wonderful work out with out inverts. https://www.studioveena.com/img/smilies/icon_cheers.gif A well performed spin can be just as impressive as a invert. Take your time enjoy your body and your movement, inverts will come…and if they never do so what? It is still pole dance just the same.
Here are 3 examples of just transitions, spins, floorwork…I think I have one invert on the long dress dance, and one in the youtube dance but the point is I often dance with out inverting. https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
https://www.studioveena.com/video/gallery/Warm-up-Dance" onclick="window.open(this.href);return false;
https://www.studioveena.com/video/gallery/Long-dress-dance" onclick="window.open(this.href);return false;
http://www.youtube.com/watch?v=xs3i-ryO1qM" onclick="window.open(this.href);return false;Now for those of you who do have my lessons…I feel I should explain this again…they are posted in order of difficulty, and you will see inverts are waaaaay off on page 7!! You have a lot of moves including strength work, to master before moving on to inverts. Now I can’t be there to tell you what to do but, the lessons are set up in that order for a reason. https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
REMEMER IT IS NOT A CONTEST TO SEE HOW SOON YOU CAN INVERT. https://www.studioveena.com/img/smilies/icon_rambo.gif Always judge your progress against YOUR PROGRESS not the girl who started the same time as you. Pole dance is WONDERFUL, empowering, fun and a great way to get in shape, BUT only when done properly. Shoulders back and down ladies…back and down https://www.studioveena.com/img/smilies/icon_geek.gif LOL
Happy poling ladies https://www.studioveena.com/img/smilies/icon_cheers.gif
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Fleur Im glad you posted this and Veena Im glad you replied to it too!
Its hard not to compete with someone who started at the same time as you or started after you but it is so important to know that its not a frickin competition! Everyone has their own pace! When you’re not ready for something you’re just not ready and thats it. What you need to do is make yourself ready by conditioning your body for whatever spin/trick you’re trying. I was guilty of racing ahead of time and then I realised that by basic spins were suffering cause I didnt spend enough time on them! At the moment Im working on doing all my spins on my non-dominant side too cause Ive discovered this is very important. -
Yay to Fleur, Veena and Trina.
Now Aunty Rouge’ two cents.I can’t invert as I don’t have that strength in my abs – yet. But I know what it is and how to fix it.
I can invert by flinging my legs up and hoping for the best, then pulling myself up by my shins. Not good.
hands get stuck by the knees as I can’t lift my hips above my head.
Also explains the sprained big toe… (kicked the pole at about 8′)So to invert properly, means a lot of hard work for some of us. And I completely agree about taking your time to ensure you have the strength, it will pay off at a later stage when you can alley oop / basic invert from up the pole. Flinging or jumping is merely using the ground to get you up, once up a pole, you need to use your abs to get up. For us, inverting is near the end of beginner level, when just about ready to go into intermediate. That’s anywhere between 6 weeks and 2 years. I’ve had one student doing the Jamilla split after 5 months, but she’s incredibly strong, very athletic and had crazy strong abs. I have others that after a year are still not ready to invert.
I’m tough with my students, I won’t teach them to invert, but will let them do the conditioning exercises mentioned. But then, I have other tricks up my sleeve that I teach, like different moves, stretching, freestyle etc. Not having a tutor to say, hold back and correct technique is difficult. If in doubt, don’t do it, the injuries are not worth the perceived glory. I’ve seen advanced dancers fall on their heads from inverts (not Lisa Lewis either, she’s just trashy), I’ve injured my shoulder from not being ready and bad technique. So we are cautious with good reason.
So, when I say "invertin’s for crazy folk", I mean it. Don’t do it until you have the strength in your abs and upper body. There’s other far more cool things to do at the earlier stages: aerials, routines, laybacks (again, needs strength and don’t do it unless you’re really sure or have had a lesson), sexy stuff, holds, climbs…. the list goes on.
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Who is Lisa Lewis?
Anyway – I am glad there is a thread about this. I hope everyone reads it and takes the advice to heart. I teach inverting after spins and freestyle are mastered not to mention they can hold themselves in a pole up for 15 seconds and a number of other things.
It’s not all about inverting anyway – I’d rather see someone dance then trick all day long.
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Lisa Lewis is a dancer who fell and broke her nose at Sexpo in Brisbane.
She "dances" in Wellington sometimes usually at Dreamgirls.
I use this word "dances" loosely as she really is performing a sexually gratuitous routine, with the odd pole trick / dance move thrown in, which includes bringing a whole new concept to the phrase ring of fire.She is not a dancer / stripper / showgirl like those who perform I know, or like what most dancers in the states are, so I’m not getting uppity about dancers. She’s doing pretty crass stuff and is well known for getting her kit off at the opening of an envelope. It does nothing for those who pole dance or perform the art of striptease or burlesque, it’s really tacky, trashy get my girly bits spread out etc. Icky, Icky, Icky.
OK, off to disinfect myself… *shudder*
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Yay to Fleur, Veena and Trina.
Now Aunty Rouge’ two cents.I can’t invert as I don’t have that strength in my abs – yet. But I know what it is and how to fix it.
I can invert by flinging my legs up and hoping for the best, then pulling myself up by my shins. Not good.
hands get stuck by the knees as I can’t lift my hips above my head.
Also explains the sprained big toe… (kicked the pole at about 8′)So to invert properly, means a lot of hard work for some of us. And I completely agree about taking your time to ensure you have the strength, it will pay off at a later stage when you can alley oop / basic invert from up the pole. Flinging or jumping is merely using the ground to get you up, once up a pole, you need to use your abs to get up. For us, inverting is near the end of beginner level, when just about ready to go into intermediate. That’s anywhere between 6 weeks and 2 years. I’ve had one student doing the Jamilla split after 5 months, but she’s incredibly strong, very athletic and had crazy strong abs. I have others that after a year are still not ready to invert.
I’m tough with my students, I won’t teach them to invert, but will let them do the conditioning exercises mentioned. But then, I have other tricks up my sleeve that I teach, like different moves, stretching, freestyle etc. Not having a tutor to say, hold back and correct technique is difficult. If in doubt, don’t do it, the injuries are not worth the perceived glory. I’ve seen advanced dancers fall on their heads from inverts (not Lisa Lewis either, she’s just trashy), I’ve injured my shoulder from not being ready and bad technique. So we are cautious with good reason.
So, when I say "invertin’s for crazy folk", I mean it. Don’t do it until you have the strength in your abs and upper body. There’s other far more cool things to do at the earlier stages: aerials, routines, laybacks (again, needs strength and don’t do it unless you’re really sure or have had a lesson), sexy stuff, holds, climbs…. the list goes on.
LOL I always wondered why you said inverting was fo crazy folk LOL!!!!
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I also need to add my 5 cents on inverting. I started inverting very early. I was taking classes at a studio that offered them in 5 different levels;
Level 1 strenghtening, walking and transitions
Level 2 Transitions, simple spins and strength
Level 3 Transitions, spins and strength
Level 4 Climbing, intricate spins, inverted moves and strength
Level 5 More elaborate spins & advanced pole tricks (as stated on the website LOL http://xposefitness.com/locations.htm )I am a strong lvl 2 and get by comfortably but still learning in lvl 3. Due to my work/school/family/life schedule (and not having a pole at home to practice with) and the class schedule, I had to start attending lvl 4 classes just to go and I was taught to invert. I’m able to invert on both sides but it wasn’t until recently that I learned I’m not strong enough to do it properly.
I kind of just kick my leg up until it hooks then situate myself on the pole and after that I can’t do much. It feels good to be able to do it but now I know that I’m no doing it properly so I’m haning up my invert until I have the strength to do it right, and I know I’ll benefit from it greatly in the end. Fleur your post was crazy helpful and I will be doing all of those things to invert "properly" from now on.
I used to brag that I was lvl 4…. but I didn’t belong there safely. I’m proudly demoting myself to lvl 2 https://www.studioveena.com/img/smilies/icon_e_smile.gif
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Fleur,
This is a great post. Perhaps you can do a video of the various strengthening exercises you discuss so that us newbs who are much better visually can see what you’re talking about. https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
Thanks a bunch!
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Sissybuns, good for you! We should all be able to be honest with ourselves about our "level" https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
Adamseve, I am positive Veena has a million preperatory exercises for inversions, check them out! Besides, I think it would be strange for me to post a tutorial here, I have great respect for Veena as a capable and excellent instructor https://www.studioveena.com/img/smilies/icon_e_smile.gif
Fleur
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Adamseve, I am positive Veena has a million preperatory exercises for inversions, check them out! Besides, I think it would be strange for me to post a tutorial here, I have great respect for Veena as a capable and excellent instructor
Fleur
LOL not a million, but yes I do, and I have much more to come!!!! https://www.studioveena.com/img/smilies/icon_cheers.gif And remember, working on perfecting your spins (on static mode) will also strengthen your whole upper body. -
Fleur,
Didn’t mean to imply that you don’t have respect for Veena by posting a video nor that Veena isn’t an awesome instructor. However, there are so many ways to strengthen that I thought it would be helpful to see the exercises instead of trying to figure out if one is doing them correctly.
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Adamseve I know that was not your implication! Rather I meant to say it might seem as though I’m implying that by posting a vid https://www.studioveena.com/img/smilies/icon_redface.gif Does that even make sense anymore! lol
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No problem.
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Here Here! What a wonderful thread!! Everyone has already said exactly what I’ve though!! There have been countless times that I’ve seen someone invert and think to myself…they are gonna get hurt or they have no business yet inverting!! Thanks to Fleur for posting this wonderful thread! I hope all beginner polers read this!! https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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Thank you for posting this Fleur!
When I started I wanted to learn inverting in no time, but I told my self to wait. Looking back now I think it was the right decision.
I just started inverting about a month ago and I started Pole dancing in December.
It took me a long time to build up the strength for inverting and to be brave enough. (I always feared I would fall down and break my neck…)I just can tell every beginner to wait, like I did!
I’m proud because I was that equitable! -
After reading this post think im gonna have to spend more time concentrating on the ‘correct’ way of inverting.
When i was doing the classes we were inverting right from the start using the outside leg for momentum and just kicking like your life depends on it.
It works but ive never felt like ive used any more muscles apart from my shoulders and arms. Turns out i’ve been taught wrong from the start, great, 3 months of habit I know have to try and relearn lol. -
fleur this was a wonderful post!!!!! thank you so much for posting it, i bet a lot of people were helped by your fantastic advice https://www.studioveena.com/img/smilies/icon_e_smile.gif
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fleur this was a wonderful post!!!!! thank you so much for posting it, i bet a lot of people were helped by your fantastic advice https://www.studioveena.com/img/smilies/icon_e_smile.gif
I know I was helped.
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If you can barely hold your legs up for a second before having to put them down because your abs are burning, you are not strong enough yet to start inverting.
I can only just hold my legs up this way, but I think I am invertly safely. My lats and arms compensate, and I use a bit more swing from the leg and more spring from my toes. I also tip my torso back to compensate for the fact that I can’t crunch my knees up.
I don’t struggle to invert this way. I guess what I’m syaing is – even if your abs are weak your body can usually find a way around it. But this isn’t necessarily a good thing, because you could wind up injuring yourself by making little muscles do the work that big muscles should be.
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Hi Fleur!!!
Thank You sooo, so much for this advice. When I started I knew my body wasnt strong, and I started 4 mo now ago. With that said, I knew that I couldnt do inverts and all so I have just asked questions to see if I should try other easier moves and spins instead. I took classes for 8 wks and it helped a lot on building up strength. And still I know im not ready for more advanced moves so I believe in taking it easy. Even though, I have to say… Ive been practicing from the floor, and also from mid pole section i bring my knees up and all.. Well, its been like 2 wks now. Today I try the invert without kicking or jumping annnnnnnnd I DID IT! Once I did the invert the right way I could keeo doing it.. YAY! From there I hooked my right leg and it was soo cool!!! https://www.studioveena.com/img/smilies/icon_bounce.gif https://www.studioveena.com/img/smilies/icon_bounce.gif https://www.studioveena.com/img/smilies/icon_lol.gif I had so much fun.. Eventhough all this was happening at the bottome of the pole ahahaha https://www.studioveena.com/img/smilies/icon_lol.gif https://www.studioveena.com/img/smilies/icon_lol.gif https://www.studioveena.com/img/smilies/icon_lol.gif https://www.studioveena.com/img/smilies/icon_e_biggrin.gif But I got it and it felt so comfortable. It wasnt hard, I didnt feel any pain or got burned. I only did feel it in my abs, yes! YaY Meee https://www.studioveena.com/img/smilies/icon_cheers.gif https://www.studioveena.com/img/smilies/icon_cheers.gif https://www.studioveena.com/img/smilies/icon_bounce.gif https://www.studioveena.com/img/smilies/icon_bounce.gif https://www.studioveena.com/img/smilies/icon_rabbit.gif https://www.studioveena.com/img/smilies/icon_lol.gif
I cant wait to go for Veenas vids.. https://www.studioveena.com/img/smilies/icon_thumright.gif
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thanks fleur for posting this!
made me feel less pole-tarded. i already knew that i am not ready yet to invert but now i have clear path to follow to get there, eventually…
hugs https://www.studioveena.com/img/smilies/icon_flower.gif frida https://www.studioveena.com/img/smilies/icon_flower.gif -
Interesting Post Fleur!
I have seen many pole dancers on Youtube doing inversions and other advanced move but struggle to do simple spin tricks. https://www.studioveena.com/img/smilies/icon_scratch.gif
My pole teacher ( her name is Linna Tan) refuses to let us invert till we have learnt all our spins,and once we were in the intermediate class,then it was inverting time. ( back then,pole was really new in Singapore,so only 3 levels were offered.No such thing as handspring yet then) Once we were ready,it was time for inverts and maybe simple inverted tricks ( gemini,scorpio,etc).She was really strict,and in class there was a girl with gymnastic background who inverted behind my teacher’s back and got quite a scolding. https://www.studioveena.com/img/smilies/icon_lol.gif
My friends back home refuses to learn spins,and i keep telling them to at least do classes and learn the basics.Very frustrating to convince them that they must learn the basics first.
It took me 5 months or so before i started to invert.It was hard for me cause i was kinda big back then ( i weigh almost 75kg) but im glad i took my time.
I dont take classes anymore because im always flying and never around but i miss being in a class.It was really fun! https://www.studioveena.com/img/smilies/icon_flower.gif -
Thanks for posting this. People always get ahead of themselves and figure that they are way stronger than they really are. Not even in just pole dancing but think about the common and silly mistakes people do all the time while working out at the gym or at work lifting heavy boxes. "Slow and steady wins the race" comes to mind or "In order for your work to be grounded in the Earth it needs to be done consistently for a long period of time with devotion."
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This post is great. As a rank noob, I get so excited to learn new things that once I do a trick I want to move on to something else. It feels like I’ve been doing spins forever, and while I love them I’m really curious about what it feels like to hang upside down. I definitely don’t have the strength in my abs or arms yet, so each time I get the urge to try to invert I’ll think about all the great advice in this post. Thanks!
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I was wondering Fleur if you could post a video of what you mean by a monkey hang? I am working on conditioning my abs back to where they are suppose to be and i am willing to try anything other then, planks, situps, crunches, etc! Thanks https://www.studioveena.com/img/smilies/icon_e_biggrin.gif https://www.studioveena.com/img/smilies/icon_cheers.gif
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