How to know if I'm ready to try caterpillar?

Vixen East started this discussion · 10/30/2012

I've been working on with my inverted crucifx, I can hold myself for couple of counts barely holding my pole with my hands. I would like to try caterpillar, but I heard alot of stories about failed attempts with this move. How can I secure myself that I'll do it right the first time. Is there any tricks that I can test first before moving on the caterpillar move?

8 replies

chemgoddess1 · 10/30/2012
Reverse catepillar is 90% legs and 10% arms. Can you hold yourself in inverted crucifix with no hands? If you cannot do this then do not even attempt caterpillar climb.
Vixen East · 10/30/2012
Thank you Chemgoddess, I can actually hold myself in inverted crucifix for couple of seconds... Do you think I can work on static caterpillar (not sure what you call it)..
chemgoddess1 · 10/30/2012
Please don't for your own safety until you can hold an inverted crucifix pretty much to save your life. Think of it this way, if it goes terribly wrong what is your safety move? Generally on inverted moves your safety is inverted crucifix. You really need to have that grip with your legs because this is how you are going to climb. Basically you are going to push your upper body away from teh pole and then grab as tight as you can with your ankles and calves and then use your hamstrings to lift your butt straight up. If you do not have grip with your ankles/calves you are going to slide right down onto your face. The best 2 things I can suggest to prepare yourself for this move is a STRONG inverted crucifix and hamstring curls, either with a weight machine or using a stability ball.
Vixen East · 10/30/2012
thank you so much.. you are right i think my ankles are still weak... i will work on the strengthening exercise first... hopefully i can get this move in the future... cheers!
polergirl · 10/30/2012
Ditto everything chemgoddess said. Caterpillar is HARD. If you don't have lots of hamstring strength, a SERIOUS calf/shin grip (no thigh at all) in crucifix, and good upper body strength it's not only going to be frustrating, but it will also be dangerous. Keep bustin' on your inverted crucifix until it's rock solid, then practice pushing your body out with both arms. If that's easy (ie you have the upper body strength), work on pushing out while you pull up with your hamstrings and butt. Then you'll have the basis of the caterpillar.
CapFeb · 10/30/2012
when you say caterpillar, do you mean just the caterpillar or the actual caterpillar climb? I found myself doing the caterpillar after doing what I call crucifix push ups (I don't know if they have a real name) for about a week. If you can do these, you can do caterpillar. If you cannot, I would try regular or pole push ups. Also, I was able to aerial invert. I naturally have really strong defined legs from tennis, though, so I really can't say how strong your legs have to be. I really do second chem here-- crucifix should be your go-to saftey move before you attempt it.
CapFeb · 10/30/2012
Oops, forgot the link http://www.youtube.com/watch?v=wd43sLpO6bA&list=PL6362B7A2BEBEA710&index=19&feature=plpp_video The entire video is great, but the specific exercize you're looking for is at 5:25. Practice that since it's basically caterpillar from the floor :3
Veena · 10/31/2012
If you have the lessons try using these to build the strength needed for Caterpillar. Also remember the Caterpillar is not the Climb! The caterpillar climb you release the legs, sliding them up the pole, this is more advanced. 🌸 Pole shoulder press https://www.studioveena.com/lessons/view/4db57c33-ed9c-494d-9677-18970ac37250 Forward raise https://www.studioveena.com/lessons/view/02252a00-b90a-11df-856f-001b214581be Single leg squat https://www.studioveena.com/lessons/view/4db3576e-cab4-468e-9e07-289e0ac37250 Side climb https://www.studioveena.com/lessons/view/4cadc481-2a2c-4804-861e-148a0ac37250 Inverted thigh hold https://www.studioveena.com/lessons/view/4cb86900-b5d0-46ad-bbaf-1ce10ac37250