Perfecting Basic Invert/ Home study questions

prettypuff1 started this discussion · 3/3/2013

So that is what i am working on. I can invert but i am working on cleaning it up. I am trying to get my hips up to the pole properly and not having to hook my ankle and pull up. I I do ab/core/arm strength training but my inverts seem pretty sluggish with gettng my hips up.. I am trying to get my hips up to the pole properly and not having to hook my ankle and pull up. Does any one have any tips/lower ab exercises that can help.. I have posted Video on my page which kind of illustrates what i mean Second, does anyone find it frustrating as a home study? I feel like there is only so much i can do with out having someone to watch me with inverts. I have a crash mat so Im not scared of inverting, but i think it would be nice to have someone to help me with moves. There is a studio here i go to but the intermediate classes are few and far between since it is taught by one person at a small studio?

7 replies

Runemist34 · 3/3/2013
I am also a "home study," and yes, I occasionally find it frustrating, and wonder if it's stunting my ability to progress. However, that said, it also allows me to work at my own pace, and not to feel too guilty if I miss a practice session! On inverts... well, do you know about the knee tuck? It's basically the first half of the invert- hold the pole for inverting position, and bring your knees to your chest. Veena has it as one of her strength lessons in the Beginner section, and Dirdy Birdy also has it up in her Basic Invert tutorial as a strength builder and primer for inversions. Otherwise, just keep at it! I'm sure you know the rules- no jumping, if something hurts take a break from it, etc. A lot of pole moves are things that you will improve through repitition, as your body becomes used to the movement and the strength required for it. One day, you'll realize that you're doing V-inverts without even thinking about it!
Runemist34 · 3/3/2013
I forgot to add: There is always Friday chat, or getting on Skype with a lot of the ladies here, so that they can look at your form and technique, and you can check out theirs!
prettypuff1 · 3/3/2013
hi i do the knee tuck too to work on it and i try to dead lift into a v holding the pole(think like half way into the inverted v). i can bring it up,hold, then bring it down with control. but I am probably not doing it as much as i shouldshould.. do a lot of women use Skype? I use Skype all the time and i would love to do that with pole.
Veena · 3/3/2013
Prettypuff1 it sounds like you might be taking the lessons? If so, how often are you practicing and how many times a week are you doing the strength and conditioning lessons. Also how long have you been pole dancing? Inverts and building strength takes time, even more so if you do not get a chance to practice often. For abs have you tried using the Hard Core warm up? https://www.studioveena.com/lessons/view/50bf696c-332c-43be-8cce-433a0ac37250 ; Also the pole strength routine along with the conditioning exercises will help you progress. https://www.studioveena.com/lessons/view/4db64418-c354-4da5-aa23-464c0ac37250
prettypuff1 · 3/3/2013
I am taking the lessons, i have just started and been using them for maybe a week. I am practicing 4-5 days per week, for roughly an hour of active time. I havent been very consistent with this but I am looking to go to a clinic in April and i want to have a strong invert by then. I havent really taken the time to build like a structured practice time, after i warm up it is usually all oer the place for what i do. Some days i do a combo of climbing moves, like Cross knee/ankle Release and some inverts later or just inverts.. I havent used the any of the warm ups yet but I am going to start. Can you comment on how to build a really strong pole practice time, how to structure it/what to include?
Veena · 3/3/2013
Yes, I know what you should try!! Use the 30 day take off program! If you're not interested in that, then remember that all lessons are placed in progressive order. This means you should be able to perform "most" not all because some moves just take time or are not right for everyone. But most of the moves listed before the lesson you're working on. Even if you've been taking classes or are not new to pole I suggest starting with the very first lesson, this explains how to use the lessons...Getting Started. https://www.studioveena.com/lessons/view/4dd006a7-c45c-4c1e-b6b6-4a870ac37250 Here is a video about the 30 day program. https://www.studioveena.com/videos/view/50e4694e-a85c-4fa0-8e66-61940ac37250 ; Even if you do not use the lessons I provide in the 30 day program you can swap out more advanced pole work to suite your needs, but it will give you the structure you're looking for. That's why I made it. 🥂
prettypuff1 · 3/3/2013
Alright.. I am going to start it this evening