Forums Discussions Inverted Split Grip help?

  • Inverted Split Grip help?

    Posted by Mindy4pole on May 11, 2010 at 8:19 am

    I’ve been really working on trying to get the inverted split grip holds… My attempts at cartwheel mounts are a joke… I can do the caterpillar and caterpillar climb, but I feel like I mostly depend on my legs for those. I know my body is out of position, but I just can’t figure out how to do it correctly!! EERRRRR! I really want to be able to get extended butterfly, ayesah, and straight edge, but I’m missing something…

    Any tips? Hopefully I can post a video soon so you can see what I’m doing wrong! I feel like I SHOULD be able to get these moves based on my strength, but something is wrong!

    Thanks so much for your help!


    Mindy4pole replied 14 years ago 11 Members · 16 Replies
  • 16 Replies
  • RoxyPink

    May 11, 2010 at 1:04 pm

    It’s all about getting your hands in th e"right" spot! A video would def help.

  • LittleC

    May 11, 2010 at 11:56 pm

    Those have been a tough thing for me and are still a work in progress. I felt like I wasn’t in the right position too but the more I kept practicing the more comfortable I became. I think my hands are still in the same place for my aysha/ext butterfly/etc as they have been all along, but I think some new muscles are involved that have to wake up.

    I FINALLY got my cartwheel this weekend and that’s a whole other ballgame – I can’t stretch my arms out to the side yet. But once you get comfy with the split grip inversions you will have the stability in your shoulders that you need. Just keep trying, even though it’s frustrating. You’ll get there!

  • chemgoddess1

    May 12, 2010 at 12:58 am

    I too have been having issues with this. I can butterfly and *sometimes* get extended butterfly, but don’t ask me to take my legs off the pole!! I just can’t seem to find that balance point.

    I will say that working with a powerball REALLY helped me with the grip on this.


  • Charley

    May 12, 2010 at 3:05 am

    Can you elbow grip and forearm grip repel moves/butterfly?

  • Veena

    May 12, 2010 at 3:23 am

    Your not wrong about the legs taking on a most of the power in the caterpillar. Keep on using those legs, having a nice strong grip with the legs will allow you to position your hand more easily for other moves like extended butterfly for example. Play around with the spacing of the grip…try spreading the hands farther apart or closer. To use inverted split grips, you also need to have a strong shoulders, chest and back, think of your arms as extensions of the chest and back. Don’t rely on only arms. I don’t know if your taking the SV lessons but the straight edges and butterflies are easiest to hold if your caterpillar is strong. That way your moving into those moves with a nice high/booty in the air, caterpillar with the torso off to the side. Not directly in front of the pole. Most moves just take some time to click! You’ll get it.

  • Mindy4pole

    May 12, 2010 at 8:52 am

    So I posted a video of my many attempts… I think my problem may lie in getting my body to the side of the pole (like Veena said), but I don’t know how to fix it.

    I shoulder mount into a couple of times… It’s taken me about a YEAR to get that darn move! (And the "OWW!" in the video shows I still don’t have it perfected!)

    Thanks so much for all your help!!! Have I mentioned how much I love this place????

  • Solya

    May 12, 2010 at 12:35 pm

    I was struggling with balance issues too with the split grip aysha! Then I realised what was wrong – my body was twisting to the side. You have to fully face the pole and for that you need to twist your body back a bit, as it slighty turns towards the side of your top arm when you’re in the position.

    I look at it as the carousel spin inverted in the air You bend your torso towards your bottom arm so you can keep your balance. That’s what you have to do in the air, tuck your elbow into your ribs and twist your waist towards the bottom arm. Hope this makes sense

  • glitterhips

    May 12, 2010 at 2:04 pm

    I have problems with this too…I can do elbow grip aysha and straight edge so I feel like split grip should be doable for me since I can do elbow grip but nope! Every time I try split grip aysha I face plant…I think it is more of a balance issue for me than strength but it could be both who knows!! I will have to try these tips and see if it gets any better, thanks for starting this thread !!

  • amy

    May 12, 2010 at 2:21 pm

    can i make a teeny suggestion? mindy– it looks like you are maybe right hand dominant. i do my elbow grip aysha the same way you do (with my right elbow and left hand bottom bracket) but i find the split grip aysha easier when i have my right hand on TOP and my left hand being the bottom bracket. when i do it the other way around it feels very shaky, although i can butterfly and do ext butterfly with the left hand on top.

    looking at your video, you have the right idea, for split grip/forearm grip you want your torso facing the pole completely.

  • Veena

    May 12, 2010 at 2:38 pm

    I left you a comment on the vid. The girls are right about twisting the torso. You want to keep the shoulders and hips square..THEN as your moving into extended butterfly you can turn the torso.

    Basic butterfly


    and Extended Butterfly

  • SissyBuns

    May 12, 2010 at 3:18 pm

    Hi Mindy,
    I watched your video too and I think you’re really close. Balance is really important for the inverted split grip stuff but you also use strength in your core and upper body to hold that balance. I think you’re definitely strong enough, you just need to keep practicing. Practicing taking one leg off first, then a little bit of the other, then more and more until they’re totally off. If you go into an inverted split grip with your knees bent and holding onto the pole you’ll be in a tucked position and can just practice opening your legs and keeping them open for longer and longer. Squeeze squeeze squeeze with your hands, engage your chest and back and don’t forget to breath. Exhale as you go into the move.

  • Mindy4pole

    May 13, 2010 at 10:19 pm

    Well, I played last night, and I got the grip better than ever!! I was using the elbow/forearm grip. You guy
    were definitely right that my grip was too wide. All my force was just going down the pole instead of into it. The one tip that helped the most, though was from ErinNickle (comment posted on video). She said to look at my feet. That somehow mad a huge difference! I was even able to extend the butterfly for about a half a second! I got it on video, so I’ll post it soon.

    You guys are the best!

  • Veena

    May 13, 2010 at 10:27 pm
  • SissyBuns

    May 13, 2010 at 11:38 pm

    Can’t wait to see it!!!!!

  • blueskye33

    May 14, 2010 at 12:36 am

    if you can get high enough try testing the waters by putting your feet/toes to the ceiling, this will help you get the feel of being away from the pole and strengthen you up that extra bit.. remember when you do take your legs into a V to cock your hips to the side for balance

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