Muscles Used

SadieNikole started this discussion · 7/23/2012

I'm just now getting back to pole after about an eight month hiatus. I am also strength training regularly now. I'm trying to lose the extra weight I've gained. I have been able to invert for a while now, but I've never really done it properly. I've watch Veena's lesson n still can't manage to tip my hips once I'm up there so I'm not kicking. So I was wondering what specific muscles I needed to work on to get my invert properly n a shoulder mount. Thanks in advance. :)

9 replies

monica kay · 7/23/2012
hey! louisiana whaaaat :) i would suggest getting into the inverted crux position by either walking the legs up the pole or doing a knee hook into gemini. then you can - as controlled as possible, come down in a reverse chopper or shoulder mount dismount. just work the muscles in reverse and slowly. not sure if that makes sense. ? o and antoher thing you can do is just keep doing the tucks (bending knees and lifting legs) while pole hold. just doing that repetively is going to work the muscles you need to eventually invert without kicking. I also think a little kick is ok- just make sure you dont bang any part of your body in the pole- because, speaking from experience, i've cracked a rib kicking to enthusiastically into chopper. it sucks. takes months to heal.
SadieNikole · 7/23/2012
I thought about doing that too but my arm muscles suck to walk myself up the pole but I will def try it. What part of Louisiana are you from if you don't mind me asking?
monica kay · 7/23/2012
i'm in metairie- next to orleans parish! yeah- your arms need some strength to get into that handstand- but as you keep trying, you'll be able to do more and more :) I'm working on holding handstands for 2 minutes- I used to only be able to hold it for 5 or 6 seconds, and now i'm up to right at 60 sec. of course- this is against a wall. i would love to be able to do a handstand without a wall... so far i can only do switch kicks with a slight half second hover in handstand have you tried inverting by getting into gemini from a knee grip? because if you can do that, you can work on caterpillars to which strengthen everything.
SadieNikole · 7/23/2012
I'm not sure I understand a gemini from a knee hold. If it's what I'm thinking it kinda sounds dangerous. But I will def. try your ideas. I saw your post where you said you were moving. Where are you moving to?
monica kay · 7/23/2012
either portland, oregon or los angelos, ca i wouldnt be opposed to taking a road trip out there if you want to have a pole jam before i leave town!
Veena · 7/23/2012
SadieNikole, Welcome back!! If you have been off the pole for a bit, I would suggest starting from the beginning of the lessons again (if you haven't). Conditioning and strength based moves are important as a beginner or if you've taken time off. If you ever have a question as to what muscle groups to strengthen, for a particular move in the lessons, take a look at the descriptions. I have listed the major muscle groups use. Then you'll be able to either use the Pole strength, Conditioning or weights at a gym, to focus on those areas. 🌸
SadieNikole · 7/23/2012
Katana that would be AmAzInG!!!! I just hope it can be worked around my crazy nurse schedule. Veena I am starting at the beginning. I have only been doing strength training n now spins for quit a while now but I have also been doing pole ups n such to increase my strength for inverting again but I just can't imagine being able to tip my hips back.
Veena · 7/23/2012
A controlled invert with legs extended or without any momentum takes time. You'll get there, a small sweeping reach with the outside leg is fine. Its jerking the upper body with a hard swing or jump and kick that can be a problem. 🌸
Veena · 7/23/2012
Opps I meant to say invert OR shoulder mount!