Forums Discussions Climing and THEN inverting

  • Climing and THEN inverting

    Posted by VixxPlum on August 20, 2009 at 10:25 am

    I’ve been pole dancing for about 18 months and have no problems at all climbing and no problems inverting from the floor but i just can’t invert once i’m already up the pole and it’s really annoying!!! I’ve been trying to do some long combinations while i’m inverted and i just don’t have enough pole time before i hit the floor at the moment so i need to get higher! Sometimes i do manage to get a toe on the pole but for some reason the rest won’t come!

    Has anyone else had this problem? It’s driving be totally BONKERS! Help please!!!!

    ShellBellz replied 14 years, 8 months ago 16 Members · 20 Replies
  • 20 Replies
  • miss fern

    August 20, 2009 at 10:33 am

    I have this problem too, but I don’t even get the toe up on the pole! I believe it is ab strength we are both lacking. From the floor it’s easy to bypass your abs by swinging or springing up into the invert, but from up on the pole, you can’t use the floor to help you push, thus it is much harder.

    A little tip though, since it sounds like you are almost there: tip your torso backwards (ie try to look at a wall behind you) at the same time as trying to crunch your legs and bring your feet above your head. A little lean backwards can really help.

  • CodeAngel

    August 20, 2009 at 10:42 am

    I had this prob too, the way I trained myself was to practice from standing but instead of hoping into the invert keep the foot you’d hop with on the pole so that when you lift you just push with that foot. (stand with your hip to the pole and the inside leg’s foot flat onto the pole pointing toward the floor) That really helped me increase the strength needed for the aerial invert.
    Hope this helps you too

  • RoxyPink

    August 20, 2009 at 11:58 am

    I also suggest working on lifting into an inverted V (chopper)…ie. no kicking or jumping. Once you master that on the floor, aerial inverts to me are much easier. You would just go into an inverted V up on the pole and then grasp your legs around the pole to finish the invert. I know this is easier said than done…when I first started doing aerial inverts I had to swing my legs behind me to help get the momentum to lift up.

  • VixxPlum

    August 20, 2009 at 12:51 pm

    Thank you for all your advice! I probably do need to work on my ab strength a bit but that will come with working on lifting rather than hopping into an inverted V i guess! It’s kind of obvious when you think about it! It’s funny how you can’t see the answer when you’re doing it yourself!

  • yogabeachbabe

    August 20, 2009 at 4:32 pm

    Yup, I’m working on this, too! My pole teacher gave me this as an exercise: climb the pole, do a pole sit, holding with your hands, release the sit and bring body to the side of the pole, engage the abs and bring your knees up to your elbows as many times as you can. I’m up to…2. But here’s a small tip: don’t hang too long after releasing the pole sit or it’ll seem like gravity is working overtime!

  • glitterhips

    August 20, 2009 at 11:36 pm

    yep aerial inverts are a pain in the butt!!! but roxy pink is giving good advice, i couldnt do an aerial invert until i could lift myself into a chopper for a few weeks and then one day i finally got it. ive been a big fat slacker in the ab workout department lately though so i need to follow my own advice here!

  • Castleoutsider

    August 21, 2009 at 2:18 am

    yupyup! most gals dont realize that for inverting it actually takes more arm strength and core than just kicking ur feet. so for an aerial invert you still have to pull on ur arms and engage ur core and lift ur legs =D

  • loopielou

    August 21, 2009 at 8:17 am

    I found that if you don’t let your arms drop too much it is much easier.

    My pole teacher gave me this as an exercise: climb the pole, do a pole sit, holding with your hands, release the sit and bring body to the side of the pole, engage the abs and bring your knees up to your elbows as many times as you can.

    What yogabeachbabe says is a good idea and that is pretty much how I learnt – I started by doing the pole sit and then bringing my body round the pole and using the inside foot against the pole to just give myself that initial push up. I could only get my foot on and then use that to pull myself up at first, but it gets easier with practice.

  • EVamp83

    August 21, 2009 at 11:23 am

    My approach to air inverts is the same as roxy-pink: from climb to aerial chopper, and from there to basic invert position. For me it helps when I have my arms fully bent when I go from the climbing position to bringing my body to the side of the pole, and then start the aerial chopper with bent arms. I help the tilting of the body into chopper by simultaneously stretching out my arms (in a slow and controlled manner). Does that make sense? (It’s always so hard to explain I guess that’s pretty close to what loopielou meant (?)
    Anyway, it might be a good trick for you too, for when you’re almost there.

    Good luck!!

  • VixxPlum

    August 21, 2009 at 8:14 pm

    Thank yooooooooooous! I’ve never posted one of these before, i didn’t think i get any answers! Hurray!

  • Rouge_LAmour

    August 22, 2009 at 2:05 am

    This is utterly and totally about the abs.

    and to reiterate what everyone has said, we learn to invert by springing / kicking from the floor.

    Jamilla has a great video and I’m sure Veena will have one…

    But as Jamilla has said in a class, inverting is about using the abs.
    I teach girls to get the strength first, then bring their legs up, it is the only way to invert.

  • miss fern

    November 22, 2009 at 1:55 am

    WOOOO! I got this last night for the first time! YAY!!!! I’m so excited! I’ve been working on it for a fricking YEAR! More even – since MPD 2008 in Aug last year :O And I did it yesterday! I am so happy hahhaa!

    My tip is to keep your whole body close to the pole, when going from the climb to the invert. As in… do not stick your butt out when in the climb position. And wear no top when you’re learning, coz the skin of your torso can help you stay up when your abs aren’t quite there yet.

  • yogabeachbabe

    November 22, 2009 at 4:29 pm
  • SissyBuns

    November 22, 2009 at 4:36 pm

    Congrats Georgia!!!!! I know I was so stoked to get this. I even posted a video about it LOL.

    I wanna see yours!

  • Mary Ellyn

    November 22, 2009 at 5:34 pm

    Most of the instructors I’ve worked with teach the same as I do…core is very important but arm strength is a nessecity in aerial inverts. As mentioned several time here, stay close to the pole and keep your arms bent. Once you drop your arms in the least bit, it’s much more difficult to get up and over.

    The drop back into the chopper by lengthening your arms is a great suggestion too but you must have a strong chopper. I can aerial invert but I cannot do the chopper well inthe first place due to tight hamstrings.

    I don’t allow my students to push off the pole with their foot. The sole of your foot should never be used for any pole work to avoid damage to the ligaments.

    Another tip is to bring the body slightly forward so that the inside glute is slightly in front of the pole. In other words if you are inverting with the pole to your left side, your left glute is almost infront of the pole. Then engage your abs and bend both knees back into a kneeling position and swing your legs forward into the invert.

    This not only gives you momentum but your glute engages against the pole to help a bit with the upward push.

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