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Inverts – Find out which grip might work best for your body
Watch the video then read below to find the right grip for your body 🫵
Please note: For the purpose of this guide “beginner” refers to how long someone’s been working on their invert/chopper. I’m not suggesting beginners work on inverts.
As you can see by my struggle on the 40mm pole with the first two assist grips. Body proportions and pole diameter matter when choosing your invert grip. Skill level is also a factor when choosing a grip which is why I’ve listed pros and cons, what method (deadlift or controlled momentum) can be used with each particular grip and who (what level) might be ready for a grip. Keep in mind this is a guide, there will always be exceptions to every generalized observation.
For the purpose of this guide here’s a list of heights:
Short humans = 5 foot 4 inches or less
Tall humans = 5 foot 8 inches or more
Average humans = 5 foot 5 inches to 5 foot 7 inches. All options might work, lucky you!
I’m 5 foot 8 inches and it was a real struggle to use either one of the assisted invert grips on my 40mm pole. The 45mm was much better.
1. Thigh Assist
Pros
- Could make inverting easier for short folks, and those with shorter limbs
- Could provide and easier way for people with bigger bottoms to invert
- Reduces strain on the upper back
Cons
- Could make inverting harder for tall folks
- The smaller the pole diameter, the more difficult it will be for tall people
Invert method you can use with this grip – Deadlift (Grounded)
Level: Beginner
2. Hip assist
Pros
- Could make inverting easier for short folks, and those with shorter limbs
- Could provide and easier way for people with bigger bottoms to invert
- Reduces strain on the upper back
Cons
- Could make inverting harder for tall folks
- The smaller the pole diameter the more difficult it will be for tall people.
Invert method you can use with this grip – Deadlift (Grounded)
Level: Beginner
3. Low grip
Pros
- Good for shorter people or those with shorter limbs
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Allows for freedom of movement with the body making it nice for some transitions
Cons
- Requires significant back and biceps strength
- The risk of slipping or falling out of this grip is high
Invert method you can use with this grip – Deadlift (Grounded or Aerial)
Level: Advanced
5. High grip:
Pros
- Great way to work on aerial inverts without climbing
- Provides more height for combos without climbing
Cons
- Requires significant core and back strength
- Jumping up into this grip can cause hip and rib bruising
Invert method you can use with this grip – Deadlift (Grounded)
Level: Advanced
6. Armpit grip (Side Pole Hold):
Pros
- The most universal grip for all bodies because you can use controlled momentum safely
- Great for backwards spinning pole inverts
- Provides more power because body weight is transferred to the armpit and side body, instead of the arms and back doing all of the work
- Helps maintain proper back engagement
- The safest way to invert because the upper body stays in contact with the pole at all times
- The ONLY safe option for using controlled momentum inverts, never use other grips when choosing controlled momentum as your Invert method
Cons
- Can be challenging to learn controlled momentum on a stage pole
Invert method you can use with this grip – Deadlift or Controlled momentum
Level: Beginner if using controlled momentum on static pole (Grounded)
Intermediate if Deadlifting (Grounded or Aerial)
Click HERE to see my 20 Invert resources!
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