Help with inverts!

Sara985 started this discussion · 11/27/2012

I'm sure this has been brought up like a thousand times.... but I need some suggestions for helping with inverts! I can do all the moves on the pole that involve mainly leg strength such as plank, cross leg release, crucifix, etc. but I cannot get my inverts down without jumping. I'm in really good shape other then my core. I don't even think my core is in bad shape I just can't seem to make that brain to core connection that is needed to lift my body up. Does anyone have any exercise suggestions on the pole or anything else that can help me get my butt off the ground :)

19 replies

zoeyxxxx · 11/27/2012
Hey I use to do a leg sweep n couldn't get out of it. So I stsrted to practice air invert were you cnt jump or kick. No I can invert on ground from a stand. I didn't find it hard to learn. I don't no it this is good advice so you mite want to see want the more exsperianced girls say.xxx
IchigoMewMew · 11/27/2012
If you hold the pole as if youre about to invert you can do exercises where you bring your knees up to your chest and also straight leg lifts to help condition your condition a and get your body used to what it needs to do. I think Dirdy Birdy has a good video on youtube
IchigoMewMew · 11/27/2012
*condition your abs ,my phone went a bit mad!
Kyrsten · 11/27/2012
Pole crunches (tucking the knees into the chest while holding on, make sure arms are engaged and your movement is controlled), headstands on the pole (again, keep controlled), and also fan kicks are great for invert strengthening.
jade s · 11/28/2012
Sometimes it isn't necessarily about lack of core or upper body strength. I struggled with my inverts for the longest time, and I thought it was because I didn't have the strength to get upside down. Finally I had an instructor tell me to stop watching my feet, and I was able to invert every time after that. Looking back on old videos, I can definitely see how that was a problem. Your upper body needs to act as a counter lever. When I was trying to watch my feet hit the pole, my upper body was staying almost upright putting me in a "V" shape. There was no way I was going to be able to get my lower body upside down. Once I made the commitment to let my upper body go back and trust that my feet would find the pole, it was sooooo much easier. Good luck honey!
DreamStarr · 11/28/2012
where were you guys when i needed advise on inverts. i posted for help and the response i got was so rude i stop posting on sv for awhile it made me feel some type of way like i didnt belong. but thats was really great advise you ladies gave her.
chemgoddess1 · 11/28/2012
I will point you in the same direction that I point many others: 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 I am not sure if you have the lessons here but Veena has a ton of conditioning videos. Please be careful as inverts are usually the first thing people really start to injure themselves with. Work on reverse handstands to inverted crucifix so that you know once you get up there you are not going to come crashing down.
DreamStarr · 11/28/2012
@chem i believe you are the one that "pointed" me in the direction of inverting and as i said b4 thx. I dont wast to come off sounding sassy but you come off a bit rude with your "i will point you in the same direction that "I" point many others". some people like myself didnt know that SV have a search engine that has past blogs about differeft pole issues, so we post our questions and concerns. So for you to come off like your so tired of us newbees come asking "you" the same question (when were not) its sad and like myself i didnt post anything else because i wasnt "good enough poler" to be here. With that said i read your post your a pretty smart chick you know how to say fast ## b4 someone even know you said it. Being that other people gave advise in this thread was awsome you might scared her off like you did me, IJS. lol
luvlee · 11/28/2012
Just because there are old threads does not always mean people did not see them or even want to use them as their question may be a little different. rdgcleveland, what problems are you having? I would love to try and help the best I can.
chemgoddess1 · 11/28/2012
Rdg, I know for a fact I have rubbed many the wrong way because of the way that I phrase my sentences but I am not going to change how I speak just because I am typing. If you have ever met me, read any of my other posts, seen me in chat you would understand this is the way that I talk. When you posted about inverting you said you were hurting your calf. I specifically asked you if you were controlling your inverts or if you were using your leg to pull you to the pole, then I linked threads that *I myself* think are very informative. When people are on a forum for a long time you see the same questions pop up over and over again; this is the nature of any forum. What ends up happening is that people JUST DON'T RESPOND because they get tired of typing the same thing over and over. Which then makes the poster of the question turned off because they get no response. The OP already stated that she was sure that the question had been asked bunch of times. If you look at my opening statement open mindedly instead of on the attack you may interpret it completely differently.
Saphyre · 11/28/2012
rdgcleveland. I agree with Luvlee. Sometimes it's just the timing of a post. Everyone on here strives to be as helpful as they can. I'm sorry that you felt Chemmie was being rude, but I will say that she is one of the most helpful people on this site. I feel strongly that she wasn't trying to be rude or condescending. She is a very matter of fact person and was just stating that she has helped others on this subject before. I hope that you received the help you needed and are inverting away!
DreamStarr · 11/28/2012
thx luvlee i was having a pulling in my shin when i went upside down i just changed my warm up routine it didnt have anything to do with the way i was getting into it, my stretching and warm ups takes longer these days because i recently had two breast reductions...so the move are newer to me me now but better...yeah!
luvlee · 11/28/2012
Good. Warm ups are very important. I like to skip them, but I notice I can not do as much and it hurts my body. I have started doing a fun dance warm up with the pole. I am going to have it perfected and on YT soon. Also, there is a good warm up in Veena has a good one in the lessons on here. Do you have any videos of you doing your invert? I will go look.
DreamStarr · 11/28/2012
@chem by all means you did help i went to the links i told u thx i just think all this typing crap can come off very impersonal and yes she is very helpful but that one post "scary" i was outta here literally..lol I still read a lot of everybody posting ad watch the vids and try to learn from others.
DreamStarr · 11/28/2012
@LUVLEE i havnt posted any vids i actually havnt recorded any since last year.
Paunobs · 11/28/2012
I was not able to invert without the leg sweep for 18 months. I really do not know why. The day I was able to tuck knees up and tip back then open legs into V was a joyous day for me, so be patient with yourself a sweep with the leg is ok it's the jumping into it that is not , so just keep at it and someone did mention look back not down!:-) that helps too. And regarding the other posts about Chemgoddess, I have followed almost all discussions and Chem is always there to help and guide people, yes at first I to thought she came off very Blunt and rude, but I know the way she writes is by no means meant to be nasty or offensive, she tells it as it is , a very smart woman who just gets right to the point. So please don't be put off by her bluntness , it is our own self esteem issues that make it hard to take people who are like Chem! And I reckon you could have a really good aurgument with her and still remain best friends but by God you had better back up any aurgument with facts.:-) x
Haley Bug · 11/28/2012
What definitely helped for me was the pole tucks, and looking at myself in the mirror. my instructor had to stop me each time because i just stayed in a little ball hoping that it would just magically turn into an invert. If you start in an invert ready position (hands in the grip of your choice, hips infront of the pole) crunch your knees to your chest and tip and try to look at yourself in the mirror. It helped keep my head and neck straight and I was able to tip backwards. This took me 7 months 4 days a week in classes. It takes some time, but doing the move properly is extremely important. Also if anyone has a question, it's possible that someone has already asked it.. that's the beauty of pole is everyone is struggling! In the "Search StudioVeena.Com" box under the "blogs chat events" tabs you can search your question or some key words.. it will most likely bring up the relevant forum topics you are looking for. Hope this helps! <33
Haley Bug · 11/28/2012
*the mirror is supposed to be behind you when you start.. we need an edit buttton! lol
Sara985 · 11/28/2012
Thanks everyone! This has been a big help! I will definantly try all this tomorrow. Like I said, I don't think it's necessarily that I'm not strong enough it's just tipping my body back. I'm not scared of it consciously but I think I must have an underlying issue with flipping upside down. Chemgoddess 1 I didn't think you rude at all. I'm just glad you took the time to answer to my post. I know this is a constantly reoccuring post.