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I wonder how much of inverting is mental….
So, here I am, still unable to invert. I feel like its something I should really be able to do by now, strength wise. I wonder if I've made it such a big "OMG I can't do that" that its making it even worse. I'm also thinking I am afraid to swing a leading leg, afraid of any momentum, but I feel like waiting for a deadlift isn't something most polers do. So how much of it is looking at the pole and thinking "I can do that" vs. having all the right practice and muscle but seeing it as elusive in the mind still…..
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26 Replies
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If you can post up a video of your invert or come into chat on Friday. Most of the time with just a little adjustment of hand placement or body you can get by any block.
I tuck invert and used to teach this way. It is not a deadlift in any way but you do have to make sure that when you tuck your arms are still bent. If they are straight there is no expansion left when you tilt and it will never happen.
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I think it also have alot to do with the mental aspect.
I didnt invert for the first 6 months, but I gained alot of new strenght. I could lift to a pole-hold and then tuck, with ekstra strenght to tilt back. But I didnt invert. Everytime I tried, I didnt give it my all, because what would happen, if I actually got there. How would my head feel, upside down, would my grip be as good, not there is a different gravity, would I be able to think straight or would I panic?
Then I had a pole- photoshoot, and I dont know what it was, if I felt a need to great a great pictue of it, or if I wanted to make sure, to impress the photographer, but I felt an enormous desire, to do it, and there it was.
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Thats the kind of thing I mean Steffie. Same here, can tuck, can hold, not even afraid of being up side down, I practice handstands, invert in my yoga swing daily, feel confident in my ability to "get the pole" (I've hear before girls say they're afraid to "miss the pole") I don't even fear "what do I do when I get up there" because I am not expecting to do a leg hang or butterfly or something the first time I invert, I plan to see how long I can hold it, get comfy, and let myself slide slowly to the ground lol. I have it all planned and prepped…. Maybe I'm OVER thinking it. @Chemmy, I will take video. Haven't done that yet.
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I have always favored the tuck invert, as chem describes it. I actually have a harder time with the basic invert than the tuck invert. I do a tuck shoulder mount as well (shoulder mount into a little ball and then extend my legs). I think it's because I have pretty weak hip flexors relative to my other muscles, so inverting with extended legs is really hard for me. I'm working to build up that strength.
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Can you hang in bat hang/inverted crucifix? If not I would urge you to learn this from a reverse handstand and be comfortable in it before inverting.
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And portableninja, beside weak hip flexors I am also very bottom heavy…as in hip to foot is 42 inches and hip to head is 26 inches.
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You ladies are singing my song. I have had issues with this for the whole time I've been attempting to invert. I can hang on the pole with my arms, I do pole holds, I can do tucks, and if I swing my leg, I can actually hook it on the pole.
Yet, once tucked, my butt just doesn't want to go up. Usually what happens is, tuck and then I try to straighten my arms in order to lower my head… and my whole body just goes down. Some kind of strength isn't there yet, or I just don't understand what I should be doing.
People have told me to "bring my crotch to the pole," but… do you know how hard that is?
I am also fairly bottom-heavy. Most of my weight hides in my hips, because they're fairly large, though I don't consider myself pear-shaped. I also have very long legs, so once I'm tucked, all my weight is over my bottom half, no matter what I do. I often wonder if I need super-human strength just to do a tuck-invert!
But… I keep working on it anyways. One day! I have to believe I'll get it one day.
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YES RUNEMIST!!!!! EXACTLY! EXAAACTLYYYYYYY! Oh do let me know when it clicks for you. I will check my bat hang, but pretty sure that came naturally to me. Before I ever had lessons or anything, that and Chinese style climbs were all I did lol. I can invert easily on a T pole. I even busted out a V invert on my Omni Gym pull up bar. I was up there for a while but my husband saw me and said “Wooooaaaaah. Uh, baby, there’s like nothing under you…uh…no safety net or anything” I said “Its ok, I have plenty of core strength” and I let myself down so gently, like a deadlift in reverse. Going home now to practice. *determined face*
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Bah! I really need to work on my inverted crucifix. I'm going to do that today. I think it's a major trick day for me, and then maybe I'll do some proper dancing tomorrow or something.
If it clicks for you before it clicks for me, you have to tell me your secret, too 😉
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Do any of you ladies do yoga? I find the muscles I use to invert are the exact same ones I use in shoulder stands and plow. A good way to build the muscles is to start on your back, slowly roll back into plow, and then slowly lower yourself back to the floor on your back. Same for shoulder stand, but you need to be really careful to put the weight across your shoulders, not your neck.
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That’s another thing I was doing before I knew it was Yoga lol. When I tried to find pictures to explain what I was doing on a hooping forum, I was like “Oh its a Yoga thing too” and all the girls chuckled because they knew right away what it was. I have yet to find a Yoga class or sequence that really speaks to me, I just incorporate little things into my routine.
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A friend of mine (he's a crazy martial-arts fitness person) told me to use my foam roller, lay down with it on the small of my back, and do a full plank. I could use my hands to hold on to the pole above my head. It's freaking hard!
I'll work on my ploughs and shoulderstand though! I was also trying to incorporate bum-lifts (into like a shoulder stand, kind of) into my strength routine too.
We'll get this, D! We'll get it… *shakes fist*
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@Runemist34 Try this excercise:
http://62.90.138.233/blogim/2708LR/images/3000121_47.jpg
I don't know what it's called in English. In Hebrew it is called "Candle Stand". Lift into in with straight legs. Once you are up, try to stay up without using your hands. The final step is to go up with straight legs using only your muscles – no hands!
You can also practice with the pole on the floor – lie near the pole and hold it with both hands (like you are inverting). Hook one leg on the pole and try to lift your pelvis without using the other leg.
Good luck 🙂
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I actually was trying to do this today, Lillybilly!
I was thinking that I wanted to try to work on my balance while upside down (as I've never actually tried it) and attempted to stay in this position as long as I could.
Looking at the hands, though, I should probably make some adjustments to my positioning… might make things a little easier!
Thank you!
Also, I've heard it called a "Candle stand" before, too, so I think that works!
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Yeah, I've been candlestanding, I plank on my balance ball about 10 times a day at least, hooking my feet under the bar under my desk. My husband was laughing at me because he said I was closer to the pole when doing a fan kick than all my tucking combined. I tried the "leading leg" method a few times. Definitely can bat hang like crazy. Something Something….
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Be sure to condition your upper body too. You start out in a pole hold position which is very tight and strong, with shoulders engaged and elbows tucked in close to the pole. But eventually you have to unhinge those arms a a little bit to allow your hips room to move up the pole. Unbending and lifting from a pole hold position requires bicep, tricep, shoulder, and back strength all working at once. Getting those motions coordinated was the hardest part for me. I can do it well on my right (dominant) side but I still struggle to do my basic invert smoothly on my left side – it's something I work on during each practice.
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Yeah, my weaker side isn't even close, I can hold and tuck just fine, but its much harder. I also was using improper hand placement for the first year I was working to invert (inside hand as it is, outside hand up and over the top) I think I got my side muscles in super shape, but when I went to a class and the girl pointed it out during tucks, and I switched to the hold Veena uses for basic invert "Side Pole Hold", it was like relearning a tuck, the muscles weren't there at all. Its been a HUGE adjustment to use the side pole hold for tucks and fan kicks. The first time I changed the grip I couldn't even tuck anymore, but fans are another thing I incorporate a lot for invert prep. I just watched Veena's basic invert lesson again. I think I am not stepping quite forward enough with my inside leg in order to lead with the outside. I'm starting off in side pole hold with my hips in front of the pole, but touching the pole. When I get back to my dance area, I am going to see if I can adjust that and hope for some magic to happen. I felt so close last night, motivated by this thread. I did have a LOT of fun in reverse handstand entrances though, playing around with leg placements, hand stands, leg locks, etc. I remember back when I first started conditioning, and I couldn't even stay in a reverse handstand long. Now I can do pushups from there. Hmmmm….
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I wonder where I even got that hold from. I was just trying to find it in the gallery, its like outside arm was doing split grip, inside arm was doing side pole hold. So thats how I did all tucks and fan kicks etc. for a long time before I took the class at the studio and the instructor pointed it out. She did say that one of the other instructors inverted from that position, but that she personally didn't like it because it left the outside hand too high on the pole with nowhere for the feet to go. All makes perfect sense lol
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Don't let it get you down. We all progress at different levels. Check out Veena's prep videos for inverting and keep working towards it. If your afraid to commit to a full invert leg on the pole try the inverted V and back down. You will only get stronger and develop more confidence in the end.
I have fallen out of an invert once and I have always been afraid to invert at home. No spotter available and no crash mat yet. The fear of "I've fallen and I can't get up!" keeps me from trying inverts at home. I have a membership at a studio close to home and love the contact with other ladies who are as passionate about pole as I am.
Good luck and keep on tucking. You will get there in the end. https://www.studioveena.com/img/smilies/icon_cheers.gif
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Hey Ginger!
The Tuck is really not the issue. As we said before… we can both tuck fine, just not tilt. There's that second step after tucking that seems to elude both of us.
I've been using Veena's lessons since the new year, which is where I tend to get my current invert from (including swinging my leg out and up), but it is still very difficult to bring my hips upwards.
I don't think commitment is really the issue. I've been trying to get the invert, or a more controlled one, for more than a year now.
I've fallen out of a CAR, actually, and it's still not working too well for me. I can CKR just fine, though 😉 I just keep doing CAR's from the ground, until I know that I'm confident in the type of grip.
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Lay with your head by your pole and feet facing away. Grab pole over your head and lift your legs straight up. Now try to get your butt off the floor and touch the pole. Lower legs down slowly and repeat, although this time spread your lega and try to straddle arond the pole and touch the ground behind you. Lower. Repeat from straight leg. Reapeat. Repeat. Repeat. It is the second part of the lift (getting your butt off the floor) that allows you to get your crotch to the pole.
Similar to this video: http://www.youtube.com/watch?v=VYwPqC2qpTE
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WOW…I really need to learn to read before hitting save!
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Runemist, I rarely do CAR, most things can be done with CKR anyway so if it doesn't work for you no big deal. Also, I think your inverting is fine, and that it's really a matter of just practice now. Dwilzie, if you could post a video of your attempts it would be helpful.
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I definitely plan to get a video. Its very hard to upload as I have a satellite internet connection, it takes 6+ hours to upload a 3 min video. I took yesterday off pole. I will see what I can do tonight. I appreciate everyone's continued advice and support. I will also try the plow-like pole exercise Chem explained (if I'm understanding it correctly….)
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Hi Dwiizie and Runemist,
I noticed your both saying that you are able to tuck but can't "tilt". I'm curious if this may have something to do with upper body/arm engagement during the invert rather than placement? Many people I've seen struggle with getting their butts up and over often fail to keep engaged arms through the entire invert. In my aerial class, our teacher calls these folks "saggers." Basically they stay engaged as they lift but than allow themselves to drop or relax into straight arms once they pick their feet up and can only get their toes pointed to the ceiling rather than the wall behind them. If this sounds familiar, try focusing on keeping your arms and upper body completely engaged as you tuck AND tilt, meaning arms bent at elbows, pole tucked into your armpit, and shoulders back and strong.
Either way, keep conditioning and practicing and you'll get it!
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