Twisted grip handspring

danni6285 started this discussion · 9/17/2013

Hi guys I am trying to get the twisted grip handspring and have managed to do it a few times but when I do it & I don't manage to get up there I seem to pull the muscle below my shoulder blade on my bottom arm :( I have looked up tutorials to strength for the deadlift twisted grip & have been going to the gym now for 6 months weight lifting in hopes of strengthening that shoulder but I'm still struggling with it! Any help on stopping this bottom shoulder getting this annoying pain when I don't manage to get up would be much appreciated :-/ Oh I should mention when I manage to do it I don't suffer it its only whn I get half way up it seems to happen :0

10 replies

ShonaLancs · 9/18/2013
To prep for TG handsprings I did a lot of catapillars into TG straight edge, ayeshas, jackknife (anything) and holding it for as long as I could to build the arm/shoulder strength & muscle memory for HS. I also did some extra work on my obliques-core exercises using my own body weight and backstroke using 1kg weights. Also, you need to make sure your shoulders are level in the start position that might help prevent more stress on one shoulder over the other. Otherwise I don't know what to suggest re the pain.
danni6285 · 9/18/2013
I can't practice it from catipillar as I invert on the opposite side. So for the handspring I have my strong arm on top (right) but inverted its actually my left I use because of the side I invert on (I'm a complicated thing lol) I honestly can't think of what to do I have been practicing it for around 8 weeks but can't seem to consistently do it :,(
BeccaBuck · 9/18/2013
Go back and learn your invert on your other side. I'm a strong believer that every dancer should work on their inverts until they don't even have a 'bad side' invert. Its simply left Side, right side, not good and bad. It's not a move that you can skip learning on the other side. A twisted grip handspring is a VERY advanced move, one I don't think you should attempt unless you can comfortably invert on both sides. (I would even go so far as to say you should be so comfortable with your invert, you can aerial invert with no problem on both sides, before moving on to hand springs). Learn your 'bad side' invert, then start working on your hand spring from caterpillar, like previously mentioned.
Krista Bocko · 9/18/2013
Double stressing...you need to work your other side!! If you can't invert on you other side, that needs to happen first.
danni6285 · 9/18/2013
Thanks all I have started to invert on my other side but get confused when I get inverted I end up switching back to my other side. In a way I feel I can invert on the other side but my issue is that I'm use to my other side so I get upside down & revert back :-/
DaniandmoreDani · 9/18/2013
Not to negate the advice about both sides because that is important. But when I go into a twisted grip from the air. I invert then go to a crucifix. So at that point you can let go with your hands and put in either position. 😀
vickiezoo · 9/19/2013
Don't feel bad, i have been working on tg handspring for about 3 yrs on and off and it is still hit and miss.
Michellejade · 9/19/2013
i suggest learning everything on both sides....especially inverts.....keeping those muscles balanced will decrease right of injuries. It might take a while, but that's ok, no better time than to start than now! :) Also, down the road, once moves have been conquered on both sides, you won't run into training roadblocks, or choreography road blocks, as both sides will be an option
Veena · 9/19/2013
My suggestion, don't do it! I concider this a professional level move because of the amount of strength and flexiblity needed. Injury is soooooo common with this hold. It's not worth the risk for most pole dancers. You may find this blog helpful. https://www.studioveena.com/blogs/view/Professional_Level_Pole_Moves_20130127053217
Veena · 9/19/2013
Oops sorry about the typo! Lol