Inverting consistently

dancing in the gray started this discussion · 6/6/2012

Hey guys, I've been poling for about 9 months, and have been working on inverts for 4 months. Most of the time I can get up with a little bounce, and have been working on building core strength so I can invert properly. It's better than it was, but I still get so exhausted. My question is, how long did it take you to invert consistently, like everytime you go up. And how long till you were able to do a controlled invert?

14 replies

calipolepixie · 6/7/2012
It can take awhile. But it just depends on how often you pole/practice too. For instance, I have been poling 2 years but I only pole 1x-2x a week, so I still get VERY tired inverting say 5-6 times in a row. I definitely think that the more you pole/practice, the easier it gets to do it consistently and more times in a row. :) And I am still working on controlling my inverts that too takes a little time to aquire...I still do a little bit of a bounce kick thingy to get up there.
CapFeb · 6/7/2012
Everyone learns at their own pace. I've been inverting for a week, and poleing for 3 months. But I pole more often than I should, if that even sounds right (4 times a week for like, 3 hours split up...I get little motivation spikes and have to go pole.) I also did 2 weeks of nothing but core/abs training, not even touching a pole. My invert is...somewhere between sloppy and decent. But the more you practice, the better you get. They used to just be terrible :p
chemgoddess1 · 6/7/2012
If you are inverting properly you should be able to hit it every time. If you are not inverting properly then someone has taught you a bad habit and you are not at the point where you should be inverting at all. Hate to be blunt but this is the truth. Now for me, I was also taught incorrectly. I started working the negatives and once I got that under control I never had an issue getting back up. Now I don't even think to invert and I have been like that since about 2 years in.
LillyBilly · 6/7/2012
Maybe if you upload a video we'll be able to help...
dancing in the gray · 6/7/2012
I've been taught correctly. I know what my body SHOULD be doing, but I can't get my body to do it! I've been trying to condition myself so I can "tuck and dump" but no matter what ab exercises I do, I can't seem to get the "dump backwards" part. I've watched videos and gotten tips that way (pulling down on the pole, looking backwards, etc) but I cannot seem to get my hips all of the way to the pole. I'm out of ideas and honestly getting frustrated that I can't invert completely properly when I feel like I should be able to. Tips, advice, anything? Chem, how do you do a negative invert?
Lyme Lyte · 6/7/2012
Have you held the pull and just pull your knees up to your chest and back down? It took me about 9 months before getting an invert consistently and I did all warm up sessions with the knee ups. You should post a video, people will give you a ton of pointers.
dancing in the gray · 6/7/2012
I do pole holds 2x/week. I could probably stand to do more. I can hold the pull and pull knees to my chest and back down, but can only really do it once before my grip loosens (poles in the studio are all 50mm, can't get a good grip all of the time). I have better luck on my pole at home. I am going to purchase one of those grip exerciser tools, and will continue to work on my pole holds with knees to the chest. Any tips on dumping backwards? Thanks!!
Lyme Lyte · 6/7/2012
After u can do about 5 pole hold/crunches without touching the ground, then start w tipping back. That is where i am about now.....
Forever Young · 6/8/2012
My best advice to you is just to keep practicing. I can invert consistently but I have only just been able to get the tip back when trying to do the v-invert. It took a LONG time and I was practicing just that daily. Like you I got extremely frustrated and got the same advice as you - look back, pull on the pole etc. Once you know what you need to do you have to just keep working at it. Your body will eventually do what you want it to do! Also, the great thing about practicing it is that you build strength every time. I know it is frustrating but the saying "practice makes perfect" really is true especially when it comes to learning new tricks. Keep at it - one day when your body is ready and strong enough it will just happen like it did for me. Good luck!
ShonaLancs · 6/8/2012
With regards to the tip and dump..I also struggled with this for a long time, one person noticed my hands were too high, they should be by your face, no higher. Maybe check that? When I first started poling I was taught to invert incorrectly and I had to go back to tuck and dump (chopper) for about a month before I inverted again. I was adamant in my own pride that I wasn't doing it wrong but I was and needed to learn the chopper then invert from there. It didn't take as long as I expected but it was frustrating!
ShonaLancs · 6/8/2012
http://m.youtube.com/#/watch?v=rrQ0RaBNxc8 this video is perfect for checking your technique :-)
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chemgoddess1 · 6/8/2012
By working the negatives/reverse what I mean is get into a reverse handstand on the pole (there are lessons here). Once you are there bring your body around as if you mere just in the invert position and then slowly bring your legs off the pole and control yourself down to the ground. Other things that may help: when you invert your arms should still be tucked to your sides; straighten them to get the tip back. If your arms are straight then your arms have no where to go to get your hips to the pole. I don't know if you go to the gym or have access to an incline bench, but reverse incline crunches are a gret way to condition the body to getting your hips over your head. Even yoga plows are a great way to condition. http://www.elements4health.com/images/stories/exercises/reversedeccrunch.jpg http://www.youtube.com/watch?v=Y23qb7n-Vdc http://yoga.isport.com/userfiles/Guide/image/Yoga/Yoga_PlowPose_01_300x350.jpg
dancing in the gray · 6/8/2012
Thanks everyone! I'm trying to not let me impatience get to me, but it's hard! I posted about this last night, but I think part of my problem is how short my arms are. Chem, what you said about keeping them tucked in so you can straighten as you tip back makes sense, but i feel like my arms don't have a lot to straighten. Plus, I am big chested so that takes up more room. I'll keep practicing and see how it goes!
Finreah · 6/8/2012
One thing that helped me was hands low by your chin. Bottom one almost in line with your inside shoulder, top near your chin.Pull your knees to your chest then think about tilting back and looking at the wall behind you. I had the hardest time for awhile and then one of my instructors pointed out that I wasn't allowing my upper body to move down and I was straightening my arms. Keep your core and biceps tight, elbows bent, and look back. This also works for the chopper. Oh and make sure you hips are really in front of the pole.Like almost resting your inside buttock agianst the pole.