Dreaded twisty lift

spinnylady started this discussion · 5/13/2012

this move is my arch nemesis and its really starting to get to me. have been working on it for aaaaaaaaaaages! i can hold myself away from the pole in a tg but i cannot get my bloody hips to turn up to the ceiling. i can lift my knees a tiny bit but no where near enough for it to be any use. im quite strong (but obv not strong enough) so can anyone tell me what/ how/where i can gain the strength needed to get my lift. or any tips to get there. will be beyond happy when i finally nail this thing!

10 replies

Elektra Vallens · 5/13/2012
I'm in EXACTLY the same position and somehow I don't think my abs are the problem. Any help is much appreciated here, too.
chemgoddess1 · 5/13/2012
This sounds like more of a case of shoulder flexibility than anything else.
JHvet1 · 5/13/2012
Can you do a twisty grip handspring? I find that the little spring or jump makes a big difference, and once that starts to get easier, and you can lower out of it with control, the strength builds, then eventually you can lift into it. I'm only just at stage I can dead lift into an invert from the twisty grip and it's not very elegant, but hopefully it will improve
Kyrsten · 5/13/2012
From what I hear... practice, practice, practice... I can hold myself away from the pole in the grip, and lift from the floor with a tiny push (I wouldn't call it a handspring, but it's not QUITE a lift), but the lift itself is a whole 'nother animal lol. I try to practice my iron X, my baby lift with the little push, and the hangman in hopes I'll get it one day. It helps to start with my hips facing the ceiling and start by thinking of lifting my leg into my chest and rounding my back.
Scarlett Honey aka Lola Grace · 5/13/2012
I am in the same boat too. I can lift myself with a little jump, and hold myself away from pole, i can trist my hips towards ceiling, but when i raise my knees, i cant get them above my hips/shoulders... so i think going from upright to upside down is our problem... the transition of weight.
ORGANIC ANGEL · 5/14/2012
Make sure the hand that is lowest on the pole is low enough. You shouldn't be completely parallel to the floor. That would be hard for anyone! Keep at it. You'll get it soon!
ofezo · 5/14/2012
I am at the same point! Guess just keep practicing at it and like all the other things it will come? That's what I keep telling myself anyway, lol.
Danielle Tillie · 5/14/2012
I too can do what Kyrelle described. There's a tiny little push off usually but I keep trying for a total dead lift. Get into the twisted grip, turn your hips towards the ceiling, lead with one knee followed by the other bringing the knees towards your chest and round your back, tilting your pelvis up. While you're doing this you should be re-distributing your weight in your arms. Pull up with the top arm and bear down with the lower arm. I usually see ladies 'hanging' from the top arm instead of pulling up through the shoulder. You don't have to go directly into the aysha at first. Try to grab the pole with your feet and go into an inverted crucifix or butterfly. Once you get that down, then you try getting the balance for the aysha. I don't recommend giving up the lift and going for a handspring instead... I find that kick and swing to be a bit dangerous for the wellbeing of your shoulder's rotator cuff. Also, be careful as to how many times you do this in one practice. This move is really tough on the shoulders so listen to your body and be cautious! Good luck! 😀
Laura KittyCat · 5/15/2012
I have been workin this for months and just got it a week ago. I practiced holding myself out away from the pole, stomach facing away from the pole. After doing that for a few months, tucking my legs upward became easier, then tuckin and bringing one leg straight up was next, then i just did it one day. Keep it up!!! Its taken me a good 8 months from learning the handsprin to get to this point.
spinnylady · 5/15/2012
Thanks for all the advise. Think its def one of those that makes u work for it.can't wait to get it!