Inverted V problem. Need help.

HazelHotpants started this discussion · 1/13/2010

Hi, I would say I am at intermediate level. I can invert, and have nearly mastered the Scorpio and Gemini. The upper body strength is ok, but isn't my strongest point. My problem is with my inverted V, and can't really understand why. I can get up, go upside down and open my legs. But I cannot hold myself there and slide down in this position. This then leads me to going back down by my legs just going back to the floor. (If that makes sense.) This is my problem.... because every time I come back down, it hurts my back. I have only tried this move a couple of times, and do not want to try it again as I do not want to injury myself, and I am aware this is my bodies way of saying I am not ready. It is the lower part of my back that became sore. My main question is, is it my ab strength I need to work on, so they can control my move rather than my back muscles? Or do I have to work on my grip strength? Or am i way off track and it must be something I am doing wrong. I have got Veena's lesson (which are amazing!!!!) and as I mentioned it it when I come down, I can just hold the pose and slide down. I have to lower back down and this is when it hurts my back. Obviously, I have not tried to move again. And won't, until I either build up the strength in the right muscles, or figure out what the hell I am doing wrong. Oh... and I don't seem to have the same problem in the tuck invert. All advice is rrreeaaalllly helpful! Thank you. x xx

21 replies

luvlee · 1/13/2010
First of all, I am not an instructor... yet. It is a long term goal of mine. 😁 From what you are saying, it sounds like you might need to stretch your back AND work on core muscles a little too! 🫡 How long have you been practicing?? This move will hurt my upper muscles sometimes when I do it. I just stop for the day and stretch. It could have to do w your grip, but not as much as your core and back mucsles. I hope you ALWAYS do a warm up. When you are inverting, sometimes, that is the most important thing. It would help everyone help U more if you posted a video showing your efforts and maybee point out where u feel pain. Also, maybee trying to do a lower invert so you are not worried about sliding down would help you hold the V longer??? I hope all this helps and I am sure more good advice will be coming!!! 🌸
amy · 1/13/2010
it sounds like you maybe aren't engaging your rhomboids and straining them? are your shoulders are back and engaged?
Veena · 1/13/2010
If your strong enough to hold your self in the inverted V but having troubles with a controlled descend then until your strong enough just exit the IV by going into an Inverted Crucifix. Go back and work on your Tuck Invert...focusing on lowering your body down nice and slow. Don't let your upper back and arms relax once your get up, if you do this will cause you to hang from the arms, pulling on the muscles of the back and (not in a good way). Keep your chest up = shoulders engaged. 🌸 Good luck. Go back to the Tuck Invert.
HazelHotpants · 1/13/2010
Thank you! think this is my problem on the decent, i do tend to go down to fast! I shall work on going down on my tuck invert! Thanks for the advice! I love this website!!!!! 🙂
bebeduckie · 1/14/2010
i had the same problem and every time my legs fell my mid/lower back closest to the pole really hurt. i found that i was over gripping, so i was still trying to hang on when my lower body was trying to come down. i found that loosening the grip once you're up there and straightening the arms helped a lot to tip the butt over! then you can go into the cruxifix before you fall back down !
MochaKat · 1/15/2010
So glad this question came up again. I am working on this move also. The pain is in my upper back bewteen my shoulder blades. I think it may have to do with my grip as well. I'm gonna try these suggestions. Question though what is the tuck invert??
miss fern · 1/16/2010
Make sure your hips/bum are really close to the pole. If they're not basically over your head, then your hips will be pulling you back OFF the pole, thus making you land on your feet again prematurely. 🙂
Veena · 1/16/2010
So glad this question came up again. I am working on this move also. The pain is in my upper back bewteen my shoulder blades. I think it may have to do with my grip as well. I'm gonna try these suggestions. Question though what is the tuck invert?? Its in the lessons. Its a good way to work on your inverted V with out opening the legs into a full V. Its also helpful for working on rolling into the inverts instead of using momentum. The tuck invert is basically done in the same manner as an inverted V but in the tuck position...knees to chest. 🌸
Polingaround · 6/16/2011
I'm new to this website and on my iPhone so not sure how to create a new thread :/ Anyway I was wondering if anyone can help with my chopper inverted v I can't do it basically lol, I can tuck my legs up but can't fall back to open legs up. I was doing it then I just couldn't anymore. I don't understand and it's getting me down, I also get back pain as the muscles release from when I lower legs down again regardless of how slow :( help would be grately appreciated x
Cocoa0 · 6/17/2011
The chopper/inverted V kicked my ass for a looooooong time. Chin ups helped ALOT! Other than that, check your form. The chopper is easier if you keep your top hand at chin level then drop your arms into it once you get your butt up. The chopper was for me the toughest essential move. Give it time. You will get it!
Cocoa0 · 6/17/2011
The chopper/inverted V kicked my ass for a looooooong time. Chin ups helped ALOT! Other than that, check your form. The chopper is easier if you keep your top hand at chin level then drop your arms into it once you get your butt up. The chopper was for me the toughest essential move. Give it time. You will get it!
chemgoddess1 · 6/17/2011
Polingaround, if you are getting back pain I will ask if you are properly lifting and engaging when you invert. You should hurt no more or less going up than coming down. This tells me that you may not be quite strong enough to be inverting. When you tuck do you then tilt your hips up? As for the inverted V, I started this as a way down from an invert before I even knew what I was doing. Try to get into crucifix first then release your legs into the V. Your hips have to be close to the pole in order to get this.
Polingaround · 6/17/2011
Yep tucking in and can go up into inverted crucifix no problem, I can do chin ups and pull ups from dead lift plus tons of other exercises. It's really weird. I was doing this move fine it's only recently that I've not been able to do it. I get back pain when muscles in back release from the grip, it doesn't matter how fast or controlled I decent, abs are engaged. I just can't fall backwards to straight arms Even my pole coach doesn't understand it :s
Polingaround · 6/17/2011
Yep tucking in and can go up into inverted crucifix no problem, I can do chin ups and pull ups from dead lift plus tons of other exercises. It's really weird. I was doing this move fine it's only recently that I've not been able to do it. I get back pain when muscles in back release from the grip, it doesn't matter how fast or controlled I decent, abs are engaged. I just can't fall backwards to straight arms Even my pole coach doesn't understand it :s
Polingaround · 6/17/2011
Yep tucking in and can go up into inverted crucifix no problem, I can do chin ups and pull ups from dead lift plus tons of other exercises. It's really weird. I was doing this move fine it's only recently that I've not been able to do it. I get back pain when muscles in back release from the grip, it doesn't matter how fast or controlled I decent, abs are engaged. I just can't fall backwards to straight arms Even my pole coach doesn't understand it :s
Cinara · 6/17/2011
Another thing that could help is not to think of it as holding your feet up, but as pulling them back behind you. On the other hand, I found I couldn't hold a chopper for ages and then one day I just could, so perhaps it's just a strength thing. I'm not sure if back pain is always the result of not being strong enough to invert. I've been inverting for over a year and I have no trouble with air inverts on either side, can lower down slowly with control, and I'm almost parallel with the floor in an iron x, but I still find that I can only come out of an invert the way I went in if I do it very very slowly - and only about twice a session at that - without absolutely ripping apart my muscles (figuratively anyway). I think the pain could also be a technique thing. I know I have some technique issues with my basic invert thanks to learning it too soon (after six whole hours of pole experience!) and therefore having to rely on gymnastics horizontal bar technique instead of proper pole technique. The things I know are wrong with my invert are: 1. I round my back instead of keeping it straight. (I half remember reading somewhere on the internet that this can injure your muscles, but I can't remember where). 2. I don't get my hips in front of the pole before inverting. (I tried to invert from a bees knees once and just rocketed up into a chopper so fast I nearly bruised my pubic bone because it was so much easier from that position than my usual standing behind the pole) 3. I try to go straight up and over like a backwards somersault, but I've recently noticed that other people kind of go up on a diagonal. When I tried it I realised just how hard I'd been making air inverts for myself all this time. Polingaround, maybe check whether your back is too rounded, because that can prevent your hips from getting close enough to the pole, it may be associated with back pain in inverts, and I can tell you right now from experience that it makes transitioning from a chopper to a gemini far less smooth and attractive than it should be.
Polingaround · 6/17/2011
Ok peeps I shall check all that out when Im next on the pole, many many thanks for all your help and advice :D xx
Vangel · 12/3/2016
I'm having problems with this too! I've been trying for over 2 months now and I just can't even get the tuck invert. I know mentally what my body is supposed to do, but it just wont do it! I can tip into it and hold on if a spotter puts a hand on my bum and tips me lightly into position, but I can't do it unassisted. It's driving me nuts!
Veena · 12/3/2016
Vangle have you tied working through the invert program in the lessons here? It will help you build strength 💪💪💪
Vangel · 12/4/2016
Thank you Veena! I'm new to your lessons so I might do that! I've been doing the 30 day takeoff but it's very easy given I'm already inverting. (Amazing foundation though, I wish I'd found you sooner and had done this alongside my beginner course right from the start!). I really only have time to do one hour a day at home in addition to my pole classes (3 x a week). Would you recommend skipping the 30 day takeoff and going straight to this?
Veena · 12/4/2016
I'd say go through the take off program...but just by watching all of the lessons. You don't have to do them, watching and seeing how things connect and learning what is level appropriate I think is helpful. That's something you can do when you have some free time to sit down and browse. The most important concepts are scapula engagement and things like learning timing for static spins and inverts.