inverting is frustrating

garynnnjb5232 started this discussion · 3/27/2015

Disclaimer: i know veena has lessons, and i know everyone inverts at different times Now ive just started poling consistantly for 3 months, and im still a beginner with a few intermediate moves. Ive been doing exercises like the pole crunch and learning inverting from the ground, and strength training 3x a week at the gym. But i just cant seem to get my hips up. Its sooooo frustrating. everyone says the same thing: look behind you, hands low on the pole, blah blah. But nothing is helping. Any tips, and exercises that will increase my abdominal strength, and how can i get my hips up? Moves mastered: 7-10 basic spins, crucifix, plank, etc

38 replies

Phoenix Hunter · 3/27/2015
I would say keep doing what you are doing. the pole crunches are probably the most effective way of getting there and keep doing inverts on the ground. seriously that is probably the most effective exercises to do. it has taken me a year and half to finally feel Ok with inverts. your body just needs more strength and time. start working on other things. doing other pole tricks will get you stronger too and you will be inverting before you know it. also, this depends on what kind of invert you are doing. are you trying to do a basic invert? a chopper? a tuck invert? you mentioned looking behind you thats why I was thinking maybe you are trying to do a tuck or chopper invert. if so, just work on your basic invert first. work on other things like pole climbs to develop strength as well. instead of regular pole crunches lift your legs in a V instead. its hard! no joke. but those are the muscles needed for inverting. also, you can post a video here of your invert if you feel maybe you have the strength but just need help with technique. inverting is hard. dont let anyone fool you. it's hard and takes a lot of strength. some people are just lucky and strong enough that they can do them sooner than others. but those muscles can be developed and it is possible.
Phoenix Hunter · 3/27/2015
also, work on things like a wrist sit. that really develops your biceps and abs and its fun to do. again, not easy to do but more fun that frustrating or hurting yourself by trying to invert repeatedly.
poleisnewtome · 3/27/2015
@garynnn I have the same problem with getting my hips up in the inverted V. I can get my hips up in the regular invert only after hooking my foot. I feel like with the inverted V it's just a strength issue. I dont know. What I find more difficult, though, is feeling secure once I'm up there. I dont feel like there is any grip in my legs and can't let go of my hands. I guess it will come with time.
garynnnjb5232 · 3/27/2015
Thax for replying everyone....ill keep working at it. @pheonix yes ill work on my wrist sits nd keep doing pole crunches etc. im tall nd have long arms and legs. Whats the best arm positioning?
garynnnjb5232 · 3/27/2015
@poleisnewtome im thinking i have week hip flexors or maybe its lower abs? Its frustrating, but i wont b defeated :)
Runemist34 · 3/27/2015
I strongly agree with Phoenix- it's a matter of strength and time. Basic inverts take a LOT more strength than we give them credit for, and they can take some people a very long time. Not being able to get all the way up until after you hook your foot is a clear sign of not being quite strong enough- and, yes, I used to do that all the bloody time. It is super frustrating to just want a move so bad, especially one that seems to "essential" to pole dancing. It's a very versatile move, and it's a focal point of what we consider to be the point of pole dancing. I would argue, however, that a massive amount of very difficult moves do not require the basic invert, and that you can gain a lot of strength even before trying it out. Side hold tucks, as well as climbs, and even inverted sit-ups if you're really into it (I will do them, eventually, from a cross ankle release), can all help with this tipping issue. Much of it is core strength, and while we might think our core is rock solid, there is still so much more we can gain! I know I'm in the best shape I've ever been, and I have never been as strong as I am now... and I still have a rough time inverting! Keep at it, and get creative! You can still learn so much more on the pole without the basic invert. You WILL get there, especially if you keep pushing yourself, safely!
Runemist34 · 3/27/2015
Also I've found that the best arm positioning is with right angles. Inside hand's shoulder and elbow should be right angles, which means your upper arm is completely and exactly horizontal (level with the floor), and then using your forearm and hand to pull into the pole. Many people choose to grip the pole this way, even locking it between your lower arm and your body for more security and grip. Outside hand would be just above that- not quite touching, but no more than about a thumb's width away. Veena's lessons on the Side pole hold are really awesome at explaining this. It's more difficult to do with words ;)
CD Hussey fka Jivete · 3/27/2015
Do you have access to a pull up bar? Inverting on pole is odd because you are off centered. I'd recommend using a pull up bar to do what we call "egg roll". I'm having a hard time finding a demo online, but in this lyra video: https://www.youtube.com/watch?v=fm2jLZEfOhY, I do one at 8 seconds. Just don't go through. Basically get into a "hold" position on a pull up bar. Bring your knees up to your chest and lean back. It's a lot easier when your body is centered than when it's off to one side like in pole. We usually do multiple ones in a row, on silks and on lyra. Once you can do them on the pull up bar, try it on the pole. Same basic exercise.
garynnnjb5232 · 3/28/2015
@runemist34 yes im gonna look at a veena video as well. but i get confused because ive had ppl say hands below ears close to shoulders (ofcourse inside hand is always lower), outside hand by ear, etc etc. Im gonna keep trying
garynnnjb5232 · 3/28/2015
@jivete im gonna try tucking when i do pull ups at the gym. I have made progress though. I can get my hips off the pole but not up. ive been doing some calistenics wrk aswell. l sits, dragonflag progressions. Any good ab conditioning nd strengthening moves?
CD Hussey fka Jivete · 3/28/2015
If you are working toward dragon flags, I don't think it's necessarily a strength issue. My guess is you are trying to keep your head up too much. There's a pivot moment that doesn't feel natural for many people.
Veena · 3/28/2015
Post a video so we can help you. Also, I know you don't want to hear this, but there are tons of things in the lessons that can help! 😉
ambience24z9338 · 3/28/2015
That's a nice video. I'm going to try the pull up bar as well.
GlitterSteph · 3/28/2015
My old studio used to teach it was ok to kick into it. So I did. My new studio won't let you. I feel like I took 10 steps back. And it's very frustrating. I am also doing pole crunches and leg lifts but it's very frustrating and I've been doing pole for a year and feel like I will never be passed the beginner stage. I take classes 4 times a week plus these lessons. It's quite disheartening but I know once we have the strength and nail it it will be beautiful and will work out for the better in the end. That's the hope anyways lol
Claire Moon · 3/28/2015
I'm guessing by your post that my response won't be what you want to here. I know you're frustrated; I am too! And I've been trying to invert with consistent quality for almost a year and I haven't gotten there! I'm in shape as well so please just be patient with yourself. I agree with others in the thread who are telling you to continue what you're a doing! It took me a while to realize that these things do take time. It takes time to increase strength in large way. When I say time I mean several months to years. Everyone is different, and as hard as you're working I would expect to see changes and improvement after three months, but no one goes from 0-60. It sounds like you are doing amazing!
lilpolevix3n · 3/28/2015
I totally understand you're frustration! I remember trying to invert frm the ground and I couldn't breath, because I have an " extremely curvy" top side. And I have zero ab strenght! However I do like your idea of looking back and pole ab crunches! I do feel that you should continue doing what you are doing, I think it will work for you. And you are inspiring me to do all the things you mentioned to get better and stronger at pole
Lucca Valentine · 3/29/2015
If it is a pivot moment like jivete mentioned and not a strength issue, something that really helps a lot of people is to invert with their back towards the mirror and as they try and tip, look at themselves in the mirror. This is what helped me get into chopper the first time for sure. You mentioned people telling you to look backwards, so I'm sorry if you've heard this tip too! And I agree with pheonix hunter on the pole tuck/crunches being the most effective exercise. I've always heard you want to be able to do at least 5 of those continuously/not touching the ground before attempting to invert, which is pretty accurate in my experience. So if you can do that, then strength might not be your issue like jivete mentioned
georgiadev922663 · 3/29/2015
are you trying both sides? I can easily invert with my left side but I still can't invert properly with my right side..
Veena · 3/29/2015
This video can also be found in the Veena's Tips section of the lessons, but it's a great one for helping you understand inverting and proper body placement. I thought of this video because you mentioned placing the hands low, which is a common mistake. :) https://www.youtube.com/watch?v=rJ3V_2DsxgE
chitowngal · 3/29/2015
I'm tall like you too (6'2") and found that it was my lack of arm strength and lower abs that were killing me. For the arms: I always remember my teacher telling me to drive the pole into the ground the whole time. So, biceps in right angles. For lower abs, I practice plows a lot. Starting from doing them with legs straight up and plow back with an strength (not momentum). Then trying them from all the way lying down, up and over. It took me 9 months to invert safely and comfortably.
ambience24z9338 · 4/1/2015
Thanks for the explanation of the tailbone position. ;)
Lyrael924 · 4/3/2015
If you have a pull-up bar at home, I highly recommend the knees-to-elbows Crossfit exercise. In general, I am not a Crossfit fan, but this exercise really helped me to figure out the "tip" motion. Disclaimer: you have to do it in a really controlled way, or you will damage yourself in the same way that you would if you did a jumping invert. I had some strength, but couldn't figure out the "tip." I did this exercise, and it really helped me to mentally process the motion I needed to get my V-invert and to control my basic invert. www.youtube.com/watch?v=kqOgtFcqWbE
ptspole · 4/5/2015
Lots of great tips! It took me about 6 months of pole 1-3 times a week before I got my dead lift inverted V. After I started trying, which was about a year into my pole journey (I like to think of it as "my pole journey" to keep me away from comparing myself to women 15 years my junior with gymnastics background......). Then a few more months and taking more classes every week to make it consistent and nice-looking. However. Now when I have it and I can also get my crotch very close to the pole when going from the V to inverted crucifix, other moves are coming a lot easier. Outside leg hang, inside leg flatline, hiphold, Jade etc. After all the practice I'm so strong that it now works on my favor. If you are not strong enough for inverts, you may get problems with back muscles, obliques, intercostal muscles etc. So even if it's super frustrating, the slower, consistent development of strength will get you there the best. I almost gave up a few times over the time it took me to get the invert, but I'm even more proud of myself now!
Beccaf87 · 4/6/2015
I have issue with my getting my hips up for inverted V too. I also think it has to do with my tight leg muscles. I was just looking through the inverting videos here and realized I was taught tuck, inverted V/chopper, and THEN basic invert. I was surprised when I had an easier time with the basic than the V/chopper. I also didn't realize it was OK to step into the inverts. My instructor was having us deadlift into them. Maybe trying some variations or different inverts would be helpful?
kittyface · 4/6/2015
Just wanted to say that I empathize. It took me a year of dancing 3-4 times a week before I could do a basic invert - a ridiculously messy one, with a huge kick, hooking my leg around the pole early, and hauling my butt up with the hooked leg =P Granted, I wasn't doing any strength training on top of that, so it will probably come to you sooner than it did to me, especially if you're coming into pole dancing with some upper body strength already there (I started from zero). It sounds like you're doing the right things, so keep at it and don't get discouraged :)

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