Getting into invert jumping vs lifting

ShonaLancs started this discussion · 1/27/2012

Hey guys, I have been poling for 17 weeks now and am still jumping into inverts. I don't jump as much as I used to it's a mix between jump and lifting myself up. Are there any excercises that will really help me get into lifting rather than jumping? My overall strength improves week by week and I practice pull ups on the pole, push ups, crunches and back exercises regularly but can't lift myself yet...is it strength or technique?

48 replies

chemgoddess1 · 1/27/2012
Stand on yout tip toes, raise your knees to your chest, lower, repeat. Do not, I reapeat, do not jump into this. Try to pop out as many as you can without having to touch the floor. If you cannot do a controlled invert you really should not be. Please read all 3 parts of this: https://www.studioveena.com/blogs/view/Safety_Trumps_Tricks_How_Soon_Can_I_Invert_Part_1_20111214121438 https://www.studioveena.com/blogs/view/Safety_Trumps_Tricks_How_Soon_Can_I_Invert_Part_2_20111228072929 https://www.studioveena.com/blogs/view/Safety_Trumps_Tricks_How_Soon_Can_I_Invert_Part_3_20120108070111
ShonaLancs · 1/27/2012
Thanks Chemgoddess. I appreciate your advice. I read the threads and I have to say now I feel I am not as developed as I thought I was. Our tutor does not teach us to do tricks both sides (although I do try the spins/pole climb on both sides at home after reading about how important it is on here) and we learnt to invert after about 7 weeks. I am currently learning the butterfly move. I am a little concerned now :-/ I am starting at another studio in Feb aswel as the one I go to at the moment, I wonder if she will teach as this blog recommends?
ShonaLancs · 1/27/2012
From your suggestion am I right in thinking that until I can pull my knees to my chest effortlessly as you recommend I should not be inverting? If this is the case :-( but I appreciate the guidance x
chemgoddess1 · 1/27/2012
I would suggest going back through and reading a lot of the invert threads on this site. There is sooooo much good information. If you type inverting into the search bar you will get lots and lots of threads. It all really boils down to safety and not destroying your body. When you are young this may not bother you but do you really want to screw up your back and shoulders the rest of your life just because your teacher felt a need to teach you tricks instead of being concerned about proper delvelopment and injury prevention?
ShonaLancs · 1/27/2012
No I don't want to injure myself, now or in later life. That's why I'm asking about proper progeession when poling. I'll check out the threads thanks :-)
chemgoddess1 · 1/27/2012
That is what we are here for! Hey, have you popped into chat today? Fridays are the day to do it and connect with us in real time. I cannot access from work but will generally try to check in when I get home. I realize it is very late for you but there are others from Europe that are there during the day.
ShonaLancs · 1/27/2012
I haven't used Friday chat as I use my iPhone for net-I don't have Internet at home. I have just been reading through some of the posts on inverting. They are very helpful. However having read them I am not sure now if I am kicking or just using momentum as suggested by Veena. I'm going to check with my tutor on Monday. She does have us do a lot of the knee ups in class that you suggested Chemgoddess so maybe I am wrong in thinking I kick. Are there any videos on YouTube where you have seen people kicking that I could compare my own invert to?
chemgoddess1 · 1/27/2012
I cannot access any videos at all from work. I seem to remember Rena Ladybug stating that she used to kick a lot into her inverts so maybe if you look into some of her earlier videos on here? At least I think it was Rena. To me kicking up is basically when you need to catch the pole with your foot and then use your foot to pull your body to the pole.
ShonaLancs · 1/27/2012
Yeah I'm kicking up. Dammit! I'm quite annoyed that I have been shown to do that and it is incorrect. How annoying. Good job I have asked the question. Just looked on dirdybirdys invert lesson on you tube and I will follow that from now on... Looks like it is back to the start then! Thanks for your reply and pointers Chemgoddess. I want to be good at poling so I want to get it right! :-) x
chemgoddess1 · 1/27/2012
This is a caontrolled invert even though she is using her calf to bring her up to the pole completely: http://www.youtube.com/watch?v=QfPp_87mjVg
chemgoddess1 · 1/27/2012
This is kicking up into an invert: (about :39) http://www.youtube.com/watch?v=-3Rg4JDBS-c
ShonaLancs · 1/27/2012
Well I don't do it like either of those! I start with my hips in front of pole, pull my right leg up to the pole then my left. I just checked my pocket pole app which is sponsored by xpole, mighty grip, Felix cane and pole fit and the way they show a basic invert is exactly how I do it. But it's not the same as the one you recommend Chemgoddess. This is all a bit confusing lol!!
RoseMay · 1/27/2012
To make sure that you're not just kicking up work on tilting the body backwards after the knee raise (tuck invert) or try to do the basic invert starting on your toes. Also, you can never do enough strengthening exercises for controlled inverts anyway. Once you work on the chopper you'll be happy that you learned how to invert in a controlled way :-) btw that kicking into invert video looks really scary/dangerous 😲
luvlee · 1/27/2012
Cause trust me. If she has on socks and slips or misses the pole, she will fracture her rib. I did when I first started 3 yrs ago. I watched a YT thing like this and it was a TUTORIAL saying to kick. I did not know any better.
chemgoddess1 · 1/27/2012
I no longer have posket pole since my phone took a crap. There are so many videos out there that tell you to swing that outside leg to get yourself up, whether you are in front or behind the pole. If you learn this way and rely on this there is no way you will ever be able to get an aerial invert plus it is so much harder to go back and fix mistakes than it is to learn properly (and probably slower) in the first place.
jade s · 1/28/2012
Unfortunately I was initially taught to invert by kicking as well. I definitely don't recommend learning to invert by kicking. It's a hard habit to break, and that habit will inhibit learning an aerial invert later on. I feel it's better to master lifting into an invert even if it takes longer.
ShonaLancs · 1/28/2012
I am really going to work on getting into it properly now ladies, starting from today. I know it's much harder but it looks better and is correct so it will be worth it in the long run. I just wish I had known better 17 week ago-I could have been nearly there by now!! How long does it take people on average do you think? At least I already have strength built up from poling so that will help me progress quicker :-)
Krista Bocko · 1/28/2012
I don't know an average, but I've had students poling for over 6 months that are not ready to invert. There is so, so much to learn first. I'm so glad you asked this question and can correct it. It will be so worth it. Slow and steady is the BEST way to develop excellent habits, control and fluidity (and avoid injury of course). Injuries are not worth the perceived glory of doing something your body isn't ready for. Good luck, Shona!!
RoseMay · 1/28/2012
There are also some instructional dvds out there that tell you to kick into inverts - and also demonstrate it this way, that looks hilarious in an aerial invert ... @shona: Good for you for going back to work on strengthening :-) I also don't know an average, that depends on so many things. When I learned to invert I just tried to do 10 knee raises on each side after each practice ... after a while I worked on combining the knee raise with a tuck invert. Then after a few weeks my feet were suddenly ON the pole after the knee raise. Then I thought: Okay, I think I'm strong enough now 😀
luvlee · 1/28/2012
Your body will thank you for doing it correctly. Remember to stand in front if the pole. If you are behind it, you need to kick to much. In front you can lift much easier.
ShonaLancs · 1/28/2012
So sparrow what you have your students work on before moving onto inverting? No more inverts :-( all in good time though.. :-) hopefully not too long!
amy · 1/28/2012
i just want to clarify something a bit here... there's a big difference between SWEEPING your leg up into the air, and KICKING that leg. you can do a controlled leg sweep safely, as long as you are not relying on the momentum of the leg to help you to get upside down. in the beginning of this video, i am doing a controlled sweep of the leg but i am focusing on pulling my HIPS to the pole by maintaining an engaged core and using my arms to pull down on the pole: http://www.youtube.com/watch?v=Tuf_TdvuPIs many people will not be strong enough to do a controlled tuck invert or chopper V invert as dirdy birdy demonstrates for a very LONG TIME. i know people who have been poling for 2 years and still havne't gotten their chopper/v invert.
Veena · 1/28/2012
Yep Amy is very right! Just watch my lesson and you'll get the right idea of how to Basic Invert :)
RoseMay · 1/28/2012
Ah okay, so waiting until you can do a tuck invert, like it is suggested in this sticky thread here: https://www.studioveena.com/forums/view/Am_I_ready_for_an_inversion_2009-05-31_170937 is a bit overcautious? That's the thread I used as reference to teach myself. (I always thought that sweep with the leg was okay as long as you're strong enough to do it the "right" way)
Paunobs · 1/28/2012
It took me 17 months to be able to control my inverts like Dirdy shows, in the meantime I used the The sweep, In the first 3 months I bruised my ribs from not keeping the pole behind and close I really should not have been inverting at that stage, but you at 6 months should be ok for doing inverts with the sweep, follow Amy Veenas advice, you will be fine!

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