Basic invert tips?

Static started this discussion · 4/6/2009

Hi all! I'm a forum noob, so...hi 🙂 I started poledance about 6 months ago, and am absolutely loving it! I've gotten a lot stronger, and am experimenting with inverts at the moment. I was told off my a tutor a week or so ago for jumping into my inverts - fair enough, it kinda hurts! But "rolling" into it as she showed me is proving a tiny bit difficult...does anybody have any technique tips for getting upside-down without a)jumping into it and bruising ribs, or b)just looking silly? 😛 I'm working on the ol' ab strength, but was hoping there's a technique to it too haha! Thanks guys!

15 replies

azriel · 4/6/2009
hey static and welcome! you're more likely to get the best advice if you post a vid, the girls here are really helpful. the only tip i have that might help you is to concentrate on engaging your arm muscles, and think about allowing your upper body to fall back as you invert. I'm not an expert, but i don't think there's anything wrong with giving a little small kick with the outside leg until you've built up more strength (this is a bit different than jumping though).
RoxyPink · 4/6/2009
PLEASE PLEASE PLEASE DON'T JUMP!!! You could seriously hurt your shoulders! I know this from personal experience. The best way to work on inverting is to do the following: 1. both hands are about shoulder/face high. Outside hand on top, and inside hand on bottom 2. Place pole on your side b/n your bottom rib and your hip bone. Try to keep constant contact between your pole and side. Think of this point as a pivot point. 3. lift knees to chest and then tip torso backwards. To work on building strength do the knee to chest and hold as long as possible. This is difficult at first, but you'd be surprised at how strong it will make you....it is a much more controled (ie prettier) way of inverting. Once you have the strength and control you can raise your arms higher and then lift yourself into it. Please don't jump! Also, remember to keep your shoulders back and down! Good luck. Azriel is right...if you could post a vid it would be much easier to figure out/correct what you are doing.
Veena · 4/6/2009
Yes no no no jumping!! Not even in the beginning. Focus on LIFTING your hips above your head, don't kick your leg with force....it might LOOK like we are kicking into an invert because dancers tend to keep at least one leg straight on the way up, it looks pretty...it shouldn't be used to help you get up. The proper safe and effective strength builder is no kicking and no jumping. The invert should really focus on the abs, biceps and upper back. Think of drawing your legs up not using force. Everyone is always in a rush to invert so they can learn all those cool moves, but if you don't have the proper forum and strength you are far more likely to injure yourself and not be able to pole at all 😢
Static · 4/6/2009
Thanks guys - definitely gotta kick that jumping habit, lol! it's such a hard one to break, even when I'm trying not to I tend to catch myself doing it again... I'll grab a video next time I'm in the studio 😀
Foxy_Rei · 4/7/2009
I was guilty of this, myself, although no one ever caught it or scolded me when I posted videos of my inverts. I'm getting much better! I actually probably kicked one leg up instead of an actual jump, but either way... The worst part about it is if your grip is lacking and you don't realize it, your body is already off the floor! I did that a few times: kick up and slide down the pole almost instantaneously. Plus I have low ceilings and have actually kicked the ceiling or the dome on my x-pole, so that put a damper on that method really quickly. I still have to give a little swing with my outside leg now and then when I'm warming up to help get my body going in the right direction, but for the most part I don't need it anymore - and I've only been poling for a month.
Beccagirl · 5/24/2009
so I have a question, been in the forum a lot today 😀 so what should I start with a basic invert or easy dismount? Since I am a newbie, and I know building strenght will help?? So either one, or one or the other?! ☀️
PinkKitty007 · 5/24/2009
PLEASE PLEASE PLEASE DON'T JUMP!!! You could seriously hurt your shoulders! I know this from personal experience. The best way to work on inverting is to do the following: 1. both hands are about shoulder/face high. Outside hand on top, and inside hand on bottom 2. Place pole on your side b/n your bottom rib and your hip bone. Try to keep constant contact between your pole and side. Think of this point as a pivot point. 3. lift knees to chest and then tip torso backwards. To work on building strength do the knee to chest and hold as long as possible. This is difficult at first, but you'd be surprised at how strong it will make you....it is a much more controled (ie prettier) way of inverting. Once you have the strength and control you can raise your arms higher and then lift yourself into it. Please don't jump! Also, remember to keep your shoulders back and down! Good luck. Azriel is right...if you could post a vid it would be much easier to figure out/correct what you are doing. wow.. Thank you so much Roxy. I was just on my way to ask the same question. Ive been poling for 3 almost 4 months now and I can not get an invert. Ive tried the Jump and I dont feel secured for some reason so I stopped. My teacher told me yesterday try it from the floor and I just dont get it. Im freakin too heavy 😢 I cant lift myself up at all 😢 😢 😢 🙄 So im gonna try your advice it sounds safe.. Im gonna practice all next week and ill let you know the end results by Friday. I know Ill probably need more time, but ill let you know if i can atleast hole my knees up longer or what not. Thank You so much for your advice.. Hugs 😉
RoxyPink · 5/24/2009
I can't wait to see your progress!! 🥂
SissyBuns · 5/25/2009
PLEASE PLEASE PLEASE DON'T JUMP!!! You could seriously hurt your shoulders! I know this from personal experience. The best way to work on inverting is to do the following: 1. both hands are about shoulder/face high. Outside hand on top, and inside hand on bottom 2. Place pole on your side b/n your bottom rib and your hip bone. Try to keep constant contact between your pole and side. Think of this point as a pivot point. 3. lift knees to chest and then tip torso backwards. To work on building strength do the knee to chest and hold as long as possible. This is difficult at first, but you'd be surprised at how strong it will make you....it is a much more controled (ie prettier) way of inverting. Once you have the strength and control you can raise your arms higher and then lift yourself into it. Please don't jump! Also, remember to keep your shoulders back and down! Good luck. Azriel is right...if you could post a vid it would be much easier to figure out/correct what you are doing. 😕 Aww damn. You're not supposed to jump? LOL I totally jump. Well maybe not "jump" but that outside leg definitely flys up with a lot of force...I'll try working on doing it correctly. I learn so much here 😀 .....why haven't my instructors told me that? LOL
yogabeachbabe · 5/25/2009
If you've got the patience, I promise you will be well rewarded by learning to invert from the floor! You will build enormous amounts of strength in all parts of your body. You will not rely on momentum, but rather core strength. It's so hard but well worth the practice. Start with your bum on the ground, then invert from a squat position, and then when you finally invert from standing, you'll be laughing at how easy it is. Actually, I would recommend everyone who is already inverting to try it from the ground for a week! And to start you off totally right, remember to try it on both sides. Of course 1 side will seem easier and naturally you will want to practice it more on that side, but do yourself a favor from the beginning and make yourself do it equal amount of times on both. I only learned on 1 side and have been struggling with the transition from chopper to inverted crucifix on my weaker side, whereas I never even think about it on my stronger side. For some reason, my legs get very confused when I switch sides and refuse to cooperate. Good luck!
SissyBuns · 5/25/2009
If you've got the patience, I promise you will be well rewarded by learning to invert from the floor! You will build enormous amounts of strength in all parts of your body. You will not rely on momentum, but rather core strength. It's so hard but well worth the practice. Start with your bum on the ground, then invert from a squat position, and then when you finally invert from standing, you'll be laughing at how easy it is. Actually, I would recommend everyone who is already inverting to try it from the ground for a week! And to start you off totally right, remember to try it on both sides. Of course 1 side will seem easier and naturally you will want to practice it more on that side, but do yourself a favor from the beginning and make yourself do it equal amount of times on both. I only learned on 1 side and have been struggling with the transition from chopper to inverted crucifix on my weaker side, whereas I never even think about it on my stronger side. For some reason, my legs get very confused when I switch sides and refuse to cooperate. Good luck! so when you say try it from the floor, you mean from a sitting position or laying on my back?
yogabeachbabe · 5/25/2009
Lying on the floor to begin with, if you can. Basically it's a reverse abdominal crunch just trying to get your hips and sacrum off the floor. And that could be your warm-up. I don't think you can actually go anywhere with this (because you're so low to the ground the back of your head is already on the floor) but it does teach you to wrap your legs immediately. If you're in a squat position, you may subconsciously push your feet into the ground to get your hips up overhead. Which will be fine once you locate which abs you're using to start off with. I'm not sure if I'm explaining it correctly but I hope it helps.
onepinkprincess · 5/28/2009
Yogabeachbabe you gave such good advice I'm guilty of jumping into an invert but thought I'd try your method expecting it to be ridiculously hard but low and behold I don't need to jump! I can just roll straight up the pole with relative ease it's much easier than jumping and I'm guessing it looks better too. I always jumped just because I didn't believe I could do it any other way. Thanks for making me stop and think and try to do it properly. Cxxx
yogabeachbabe · 5/28/2009
Awww, it's truly my pleasure to help. Honestly, I'm only passing on the information I've been blessed by receiving from my awesome teacher and the amazing opportunity of taking Jamilla's workshop! Now I am building up the abdominal strength to go into a midpole/aerial invert. It's reverse crunch time...
onepinkprincess · 5/30/2009
Goodluck I think you've given me the confidence to give that a go too. Cxxx