Split Grip Help Please

kat pole princess started this discussion · 7/4/2011

Ok. So the split grip has alluded me and id like to ficus on it some more in training. Could you ladies give me some pointers on how to better consition for this grip. Maybe tellin what i struggle with would be helpful. i feel that my top hand is strong but the base hand doesnt seem strong at all. Sometimes iput strain on my elbow as well. Any suggestions would be helpful and much appreciated!!!

12 replies

Cinara · 7/4/2011
From what I understand, almost all your weight should be taken by your top hand. The bottom hand is only there to hold your body in position or away from the pole. If you're straining your elbow it could be because your top arm isn't able to take enough weight. The thing that helps me is working on one-handed spins to build my strength in supporting myself. I'm sure other people will have some more specific advice, though. Hope that helps :)
coffeegirl · 7/4/2011
We would refer to this one as the "push/pull" grip in class. As mentioned above you would use one arm to "pull" on the pole and your other arm would "push" to keep your body from falling into/towards the pole
coffeegirl · 7/5/2011
I should of added... you can try static "V" leg hold with this grip to build up strength.
coffeegirl · 7/5/2011
I should of added... you can try static "V" leg hold with this grip to build up strength.
coffeegirl · 7/5/2011
I should of added... you can try static "V" leg hold with this grip to build up strength.
chemgoddess1 · 7/5/2011
Instead of fingers down on the bottom hand, try fingers up and just using that hand to push the pole away from you. I assume you are speaking of standard split grip and not inverted, correct?
PinkPony · 7/5/2011
CoffeeGirl is exactly right about the push/pull principal. You'll find that pattern in basically every static pole position you do, so start recognizing it now! The push/pull principle creates your balance. The only helpful tips I have to add is that elbow pain from split grip is often caused by a "broken" wrist. You want a straight wrist as much as possible. Try a split knuckle grip on the lower hand, it helped me immensely. It basically forces your wrist into proper alignment. For split knuckle grip, you will wrap your hand around the pole as usual but instead of keeping your fingers together, you will separate your index finger from the others. The pole will rest between your index & middle finger and you will wrap the rest of your hand like you normally would. Hope this helps!
PoleDanceABCs · 7/6/2011
I'm also practicing the split grip... after two years I'm finally challengin myself to do more inverts. I just wanted to make sure I was strong enough. I'm just slowly trying to lift my body up instead of jumping/kicking into to. I will try that split knuckle grip though. Hmm....
OopseyDaisey · 7/6/2011
Ditto on the Push/Pull here. If you are trying to get a spin out of it, it also helps to place your foot a bit farther away from the pole and drop the bottom hand a bit lower. Then just "fall" or glide into the spin without jumping or pushing off too hard with the other foot. When your hands are placed correctly and the top hand is pulling out (not down) on the pole with the bottom pushing into the pole (again--not down) you will feel your back & core engage. You'll know you've hit the sweet spot.
kat pole princess · 7/6/2011
thanks to all the ladies who responded!! i appreciate all the suggestions! @pinkpony!! i will def try the split knuckle grip!! ive never heard of it but it may do the trick!! i will also have to eye how my wrist is positioned as well. @chemgoddess i cant spin in a v with the thumb facing up. so maybe its a confidence thing as well for me?! @ABCs ive always tried kicking into. im gonna try to lift instead. i remember trying pole hold and transitining for kicking into lifting. so maybe the same applies here!
kat pole princess · 7/9/2011
@coffeegirl!! I trued the v instead of kicking up!!! and i was able to hold the grip and my body weight. i also concentrated on the push/pull!!! yay!!!! thank you all for ur suggestions!!!
Veena · 7/9/2011
Here is a lesson that covers an upright split grip, if your doing it right most of the weight is on the top arm. https://www.studioveena.com/lessons/view/18f06398-b91f-11df-856f-001b214581be