Pole sit into a split grip hold off the pole

maurer rose started this discussion · 1/29/2013

What's the secret? This has evaded me for so long. Every time I try it, I torque my lower wrist enough that I have to let go. Because I'm afraid of injury, I seldom attempt it. Thus, I never get it. On my last attempt, I finally managed to hold it for about 2-3 seconds, which was just long enough for me to start thinking I had it; then I managed to torque my wrist just like always. I've tried analyzing it in some pictures and videos, but it seems like everyone has their own variations. The lower arm is braced against the torso, or it's straight, the upper arm is bent at the elbow with the forearm parallel to the pole, or it's straight... I can't find anything that works for me. Then, too, I also wonder... Is my problem because I don't have the proper technique, or because I don't have enough strength for the proper technique? Let me know your tips. If I'm still stuck, maybe I can post a video later. Thanks.

15 replies

maurer rose · 1/29/2013
If it helps, I feel like the rotation of my body is causing the problem. When I attempt something like an aerial body wave or just prancing my legs, the motion translates into the feeling of torquing my lower wrist. Am I relying too much on my lower arm?
Krista Bocko · 1/29/2013
Can you do SG spins? A SG hold starting from the ground? Or does your wrist feel torque in those, too? Are you doing wrist and forearm strength exercises?
PlatinumAni · 1/29/2013
In these holds the bottom arm/wrist should be taking very little weight. It is used to hold you away from the pole not up in the air. Concentrate on bringing your top shoulder back and down and taking the weight there. Try holding your bottom hand thumbs up is a tip I have often seen. :)
Lady Glitter Sparkles · 1/30/2013
I also have this problem. I sometime realize that the way my bottom hand is griping the pole makes my wrist sort of twisted. Thanks for the thumb tip I will also give this a try.
maurer rose · 1/30/2013
Sparrow: I can do the SG spins on static. It seems to be when I try to position myself beside the pole instead of facing it that I have the wrist problem. But then again, I'm not sure I've even tried to do the hold facing the pole from a pole sit before. I don't have a chance to practice again until Thursday, so I'll try the thumb up grip, try facing the pole, and try from the ground.
Krista Bocko · 1/30/2013
I don't do split grips unless I'm facing the pole. Do you mean a hold sort of like what i do at 1:35 here?http://www.youtube.com/watch?v=Sam4uWLNlEE Just want to be sure I know what you're asking. It would be easier in person! :)
maurer rose · 1/31/2013
The most recent video I saw it in was here at 2:40 https://www.facebook.com/photo.php?v=283233095026278 Hope the link works. (You might have to log into Facebook.) If not, look for Dirdy Birdy's Hood Ornament video on the Facebook page... it's not on the YouTube channel.
maurer rose · 1/31/2013
This video basically shows it too. https://www.youtube.com/watch?v=44JJ2SYSHPk I just noticed that Aerial Amy has a tutorial on the aerial bodywave... I guess I'll try watching that. It's going to be a few more days before I can try anything again, because I somehow injured my shoulder and it's painful.
FlyingFireBird · 2/1/2013
When you torque your wrist is your chest rotating? If you notice you are no longer squarely facing the pole the issue is in your shoulders. Pull them down and back to keep from twisting and to stablize. By holding some of the weight with your shoulders you'll also take some of it off the wrist. I would also suggest playing with hand placement. You might feel more secure with the arms further apart or closer together. Play with the amount of bend in the bottom arm too. If you lock your bottom elbow it puts a lot of pressure in the bottom wrist, but too much bend is hard to hold and not as pretty.
Kobajo84 · 2/1/2013
https://www.studioveena.com/photos/view_photo/4ec544af-7d88-40d7-a295-53960ac37250 Is this the move you're talking about? Here I'm doing it with resting my torso on the back of my upper arm right above the elbow. I find it easy to do this with my wrist up but wouldn't advise it unless your upper body strength is strong. You're not resting your weight into the lower arm. You want to prevent stressing the wrist. Hope this helps. Notice my lower arm is at hip height which keeps my top hand and lower hand from being too far apart. 😉
Krista Bocko · 2/2/2013
Yes, that's the move I'm thinking of too @Kobajo. PRETTY!!! :D
maurer rose · 2/3/2013
Very little progress today. From a sit, I held a split grip hold facing the pole for several seconds, but whenever I relax the force on the lower wrist by letting go, I feel the same pain I feel trying to do it any other way. I didn't try thumb up on the lower hand much because it seemed that I couldn't get enough grip without bringing the lower hand further up the pole, and I felt like my lower arm wouldn't be taking enough weight that way. Maybe Sparrow had a good point... maybe I just need more wrist and forearm conditioning!
Veena · 2/3/2013
Are you making sure to push with the palm of the lower hand?? You shouldn't be fully wrapping the fingers, but rather pushing into the pole with the palm.
Veena · 2/3/2013
This lesson shows proper hand placement for split grips up close https://www.studioveena.com/lessons/view/4f859429-2dbc-41f1-86e4-282a0ac37250
maurer rose · 3/9/2013
Oh!! Out of nowhere I nailed this move today. And it was painless! I just stayed there and pranced my legs around all I liked, and I didn't have any pain, even when I went back into a pole sit. I'm still not sure what the secret is. I did no less than three things differently than I usually do. 1. I had just done a back and biceps workout, so I was really warmed up. 2. I had the pole on spin. 3. I think in the past, I have attempted to use the "gun" grip with my index finger parallel to the pole. I did not use that grip this time. Thumb down, fingers (mostly) wrapped.