Strengthening Exercises for Open-V Inverts

Jade Orchid started this discussion · 2/20/2014

Hi, I've been pole dancing for about 7 months and I've made a lot of progress, which I'm pleased with! However, one thing I have not made any strides in is getting my open-v invert. I'm very bottom heavy which I think stacks the odds against me. I'm currently in an Intermediate 2 series even though Open-V is taught and expected to be learned in the Intermediate 1 series. Does anyone have any strengthening exercises and/or tips for getting my open-v invert? I feel like my routines will looks so much better once I can avoid kicking up into inverts. Thanks, Jade Orchid

19 replies

Rylonn · 2/21/2014
Inverts are really hard on your arms, in a pulling down motion. You need to pull down really really hard so you can lift your feet off the ground with control, and also to hold the open v at the top. I would work on things like pole ups, and pole climbs/scissor climb to strengthen the pulling down motion,. You can also try practicing lowering down out of an invert with control until you have the strength to lift into one. Also, I think its important to try a few times during your practice to lift into an invert -- even if you go nowhere and your feet stay on the ground, you are still using the right muscles and thus strengthening them, and one day, your feet will lift :)
Mhoney · 2/21/2014
You've only been doing this for 7 months so I'd say you're doing great! Have you practiced inverting and then releasing your legs down into an open V? I asked my instructor which exercises I should do to get my aerial V inverts (and just making my invert pretty in general) and her answer was- just keep practicing inverting! The more you work on the move you want the more strength you will build.
Palace · 2/22/2014
Good thread.....I am having the same issues and some of the advice is great! I've never thought the pull down part of it and was wondering what was missing. However, I must say their is some real oddity in this thread! Wow!
Phoenix Hunter · 2/22/2014
yes Palace, I was wondering about that too! the v-inverts AND the unusual post. :) I am fighting to get this v-invert too. it is so tough!
Lina Spiralyne · 2/23/2014
You can ignore the GPS jammer :). Someone has been eager spreading their message: https://www.google.se/#q=The+activity+of+the+animal+beings+has+become+acutely+active+everywhere+on+this+earth.+Bodies+do+not+get+time+to+booty+a+blow+for+a+while.+With+the+accretion+use+of+altered+gadgets+of+Gps+Jammer%2C+the+possibilities+of+accepting+the+aboriginal+of+blow+accept+absolutely+finished.+The+adaptable+phones+or+the+corpuscle+phones+are+some+of+these+accessories+that+accumulate+the+bodies+consistently+in+blow+with+the+alfresco+world.&start=0 I'm sure I saw it in another thread here as well, it's just spam.
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chemgoddess1 · 2/23/2014
First, you should NEVER be kicking up into an invert. If you cannot do a controlled invert from your tip toes you should not be working on a V invert. Start working on a tuck invert first, get that under control and then you can think about getting an aerial invert and then a V invert.
Jade Orchid · 2/23/2014
Last time I tried inverting and slowly releasing my legs down in an open-v I pulled an intercostal muscle really badly. Now I'm terrified to try it again.
Jade Orchid · 2/23/2014
I wouldn't say I really kick into my inverts. Let me rephrase that and say I sweep into inverts but my foot always hits the pole WAY before my hips and I have to pull up my hips with my legs.
Phoenix Hunter · 2/23/2014
Jade, I strained an intercostal muscle while trying to do a controlled released from an invert too. I was told to do this, to work on the negative. I think its dangerous in this case. if you cant pull yourself up it's even harder to slowly let yourself down. I was wondering if doing knee tucks would help. I started doing knee tucks with my legs in a tuck position and now I am trying to do my knee tucks, but with my legs in an open v. it's really hard but I'm hoping it will strengthen the necessary muscles.
Rylonn · 2/23/2014
Oh my bad, I thought a V invert was a tucked invert. Definitely start with tucked invert if you want to progress from the sweeping invert. Anyway, its also really important to learn how to come down in a controlled manner. Coming down uncontrolled(or more specifically, un-engaged) can be dangerous too, I pulled an intercostal doing so :P The trick is to reeeaaallllyyy use your muscles to continuously pull your shoulders back and down as far as they can go while descending. It hurts your muscles if you come down and youre not engaged through the shoulders as well as abs (what I did). I admit, this can be really hard. Again, I would suggest working on your pulling strength since thats what will help you pull your shoulders back and down when lowering (and going up!).
Veena · 2/23/2014
Jade, if you're taking the lessons here you'll find "related" lessons below the main player, these are other lessons that will either increase the strength or flexibility needed for the main move shown. https://www.studioveena.com/lessons/view/4cc828d1-78d8-419f-b83b-1c610ac37250 When first working on this move exit by sliding down the pole, instead of lowering back down. Also this video has helpful info on exercises, engaging the scapula and tips for inverts. http://www.youtube.com/watch?v=rJ3V_2DsxgE
Demi913 · 2/24/2014
You guys keep talking about pulling a intercostal muscle and I think this might be the answer I have been looking for, it happened doing the exact same thing - I barely find time to go to the doctors and our waiting time is awful... How did you guys go about healing - I know I know rest it but was there anything else?? Sincerely.... IN PAIN!
drsltfl2978 · 2/24/2014
I find many girls want to progress to the straddle/straddle invert before having strong fan kicks. They rush to invert before they develop the strength. When you are strong enough to rely on your abs/core and arms and hip flexors, you can really stabilize the scapula so that you don't 'wrench' yourself up by forcefully contracting the mid-back muscles on the side closest to the pole. If you have already done this, I'd suggest deep tissue massage. And, another simple thing is to try and evaluate your sleep position. Sleeping on the affected side takes the scapula out of neutral alignment and further crunches up those rhomboid/infraspinal muscles that are in spasm. If you can sleep on your back, that will tremendously aid your healing.
Jade Orchid · 2/24/2014
Demi913, I've pulled intercostal muscles twice before. The best healing advice I can give is just rest. Try to stay off it as best you can! Work on strengthening other areas or focus on flexibility for a few weeks instead of inversion and strength training. Keep your body occupied in another way that doesn't interfere with healing. Deep tissues massages also helped me recover quickly. Don't worry, it will get better even though at times it will feel frustrating!
Juicy J · 2/25/2014
Veena, that was a fantastic video! Such simple and effective exercises! Really loved your tip at the end regarding hand placement for inverts because I tend to place my hands lower because that's what I have been taught all along, both on here via forums and in person at the studio. I tried your tip tonight and placed my hands in neutral level and it did help with my Vs compared to when they were much lower!! Thank you so much! That certainly opened my eyes up to something new! =D
Phoenix Hunter · 2/25/2014
Veena, I watched that video again. I had watched it before but this time I figured out how I hurt my ribs inverting. I was holding too low! A previous comment on this thread drew my attention to that. When I inverted , my hands were too low and I squeezed my ribs into the pole . For the life of me I couldn't figure out how it happened. And everytime I invert on that side my ribs would be really compressed into the pole. Now I know. Thank you
Phoenix Hunter · 2/25/2014
Juicy j, your comment made me realize what I was doing wrong. Thanks :)
Juicy J · 2/25/2014
Awww, glad I could help, Lil Robin! =D It seems to be a common problem with the hand placement being too low. I will make sure I always correct this now too! Hope your ribs recover soon, darl. XO
Phoenix Hunter · 2/25/2014
Thank u juicy! Yep it's getting better, ribs just take forever! Now I know how to not do that again