inverted V frustration!!

vamp79 started this discussion · 10/30/2010

I know there are many topics covering this but I'm asking again just in case anyone has found any new techniques or exercises that help with this move. Right now I have an ok basic invert, it could use more control but at least I'm not kicking up like I used to anymore. I wish I could do it completely controlled but its taking forever. What can I do to improve my stregth for inverts???? I know that I won't get the chopper until I have a very controlled basic invert but I don't know what else to do. Thanks for any ideas.

5 replies

yogabeachbabe · 10/30/2010
I've actually been thinking about this very question. The obvious and very true answer is abs, abs, and more abs. I think the secondary and more subtle answer is arm strength and the arm/back connection. I've seen tons of dancers just hang there in their basic inversion. Their backs are rounded and the energy is disconnected. I suspect this leads to intercostal injuries and soreness. You'll often hear Veena say "shoulders back and down, ladies!" and she's absolutely correct. All the muscles in your back have to be working correctly and connected to equal strength in the front of your body, as well as your arms. I guess this also means that the legs, all the way down to the toes, should be engaged (not tightened or hyperextended). The whole body needs to work together to get you there. I hear your frustration, Lisbeth. Try not to beat yourself up. I'm positive you'll bet your chopper very soon!
tiggertail · 10/30/2010
I have trouble with invert V too, I can do it but it's hard. Lately i start to work on aerial invert or i should say how to achived it. I thought that i wasn't pushing me but when i try from tippy-toes couldn't lift myself at all. I have done exercices for abs, tuck,invert, inverting on tip of toes and finally got the aerial invert this week. It's really a question of working the muscle until it get easy. Oh and don't forget to try both side in fact i can do it on my left side but always invert on the right 🤔 Not sure how it work but switching side really work for some moves.
polebunny · 10/30/2010
the best thing to improve strength for inverts and esp the chopper is ab strength
Veena · 10/30/2010
Abs do play a part...but really once you have inverted up.....to hold the proper V position your upper back and arms are doing the majority of the work!! They need to be strengthened. V Inverts take time.....you may be working on your basic invert for months before your ready to move on to the Inverted V. My V invert lesson is way down towards the end of the Intermediate section of the lessons. There are so many other moves you can be working on! The progression shouldn't be Invert, then V invert.....that's not going to be obtainable for most dancers. Work on Strengthening your Latissimus, Teres Major, Pectorals, Posterior Deltoids, Trapezius, Rhomboids, Biceps, Abdominals, Hip Flexors, Quadriceps all of these muscles are important for a V Invert. Having the proper hand positioning and Points of Contact with the pole and your body is also important. 🌈 All of the Pole climb variations and pole holds are a great ways to strengthen these muscles along with the Shoulder strength training series of lessons focusing on the scapula. ☀️
vamp79 · 10/30/2010
tiggertail - I can't do it at all, its awesome that you can do it, it will only keep improving with practice. I think I might take a month off from going to the studio so that I can work on my strength at home. Its just too frustrating to see everyone else on my level get the trick while i'm stuck 😕 . I know i should not compare myself to others but I can't help it 😁