Twisted Grip Handspring

Could somebody break down the Twisted Handspring for me.. I think I have enough strength to do it.. I just don't no where to start. does the top hand pull you up and the bottom push you up and balance.. any help would be great. Thanks.
Oct 20, 2009 from Philadelphia, Pennsylvania, United States
yes that's right but dont forget to turn your back to the floor and use you abs along with push/pull arms to keep you balanced once you're in the air.....have fun!!! I'm trying to get the twisted lift down(no kick)....anybody have any tips?
Oct 22, 2009
RoxyPink Previous Paid Member
lifting into a tg is just crazy...hopefully I'll have it someday...I find that working on a slow controlled descent is helping with "training" my muscles to lift!

Can you do a cartwheel mount and a hanspring mount??
Oct 22, 2009 from Rock Hill, South Carolina, United States
Yes. I can do the cartwheel and handspring next challenge though is the twisted 'lift" I love it!!!! It makes you look so strong. My boyfriend saw me doing one of the vertical handstands and he was like "wow i didn't know you were that strong". Pole girls rock

Here's some of my fave youtubers doing the twisted lift (no kick)....enjoy


[] (sarah...the BEST!!!)
Oct 22, 2009
I love this move! I cant wait to be able to lift into this x
Oct 22, 2009 from Portsmouth, England, United Kingdom
yeah Sarah is the best.. My goal is to be like her or the girl that is lilly020106 on youtube.. they are just amazign at the TG.. what is the vertical handstand?
Oct 22, 2009 from Philadelphia, Pennsylvania, United States
oops1 I meant vertical handspring i guess like the twisted grip, cartwheel grip etc..
Oct 23, 2009
WOW. What can you do to build strength for that? I know I'm too noob to actually do tg but just because of how it looks I tried it out to see if it's as hard as it looks and....

What pole moves get you primed for tg? Or what work with free weights and weight bar?
Oct 23, 2009 from Sycamore, Illinois, United States
i'm no teacher but i think just practicing regular handsprings on the pole first and then once i got that down i started the twisted grip..i did not do any other type of conditioning...i dont think you will either, but be sure to use a couch pillow or mat on the floor if you're scared of falling
Oct 24, 2009
TG is a great way to get tennis elbow aka lateral epicondylitis. I've have it now for going on 2 months and my practice is now severely limited. Thanks to TG, I have to wear a brace, ice 2x/day, and take anti-inflamatory meds. My orthopedic Dr. says it may take 12 weeks or more to fully heal. BE CAREFUL!! Don't too too many reps and make sure you are WARM first! A fatigued, cold muscle is the recipe for getting hurt.
Oct 24, 2009 from Baltimore, Maryland, United States
thanks for the info b/c i was really wondering about that...for me it was the reverse grip poses that hurt my wrist for almost two weeks!! i had to ice it and take anti-inflams too but like u said i dont think i was warmed up properly b/c now i stretch and warm up for about 15-20 min before poling and have no probs....but really...thanks for sharing and i will be careful with those TGs
Oct 25, 2009
I just took a workshop from Michula Nunez. She had us get into the TG from the invert. I think her plan was that you would learn what it feels like to be in that position and then learn to get into it from the ground. So let me add, I cannot get into it from the ground. I can't do the regular handspring. But I could do the moves she taught us.
So here goes
Do a 1/2 caterpillar as if you were going to climb.
Now switch your upper hand (up means nothing when you are up side down, so the one closest to the ceiling) to the twisted grip
I had trouble with that. So my memory cue was to rub my thumb across my belly button and then turn my palm away from my body and grab the pole
let your lower hand slid down a bit toward the floor
Now the fun part: Pike ( a favorite word of hers) and pull your belly away from the pole. Let your knees go and so your feet are hovering near the pole. My way of saying it is, you look like a greater than/less than sign.
As you gain confidence you can go into the splits.

This won't help you get into it, but will help you have the strength and confidence to do the move
hope it helps
Oct 29, 2009 from United States
She was right to teach it that way!! Learning it from an invert first is much safer on the joints, its doesn't allow you to jerk and tweek like you would from the ground. I do have this in my list of new lessons, BUT I'm still not sure I will teach this move. Its just so hard on the joints. If I do it would be from on the pole. Yay for Michula she is one smart instructor!
Oct 29, 2009 from San Francisco, California, United States
true. i guess it depends on how strong you are to begin with and how long you've been doing handstands first!!
Oct 29, 2009
Its the twisting of the arm that is bad, its no where near a neutral position and any time you go outside a neutral body position you risk injury, no matter how strong you are. There are always exceptions to the rules, like if someone is hyper flexible naturally...but that doesn't mean we should all strive to be hyperflexy. I have never heard of a move causing as much trouble on the joints as this one. Be careful if you do perform this one.
Oct 29, 2009 from San Francisco, California, United States
Oh please please pretty please do put it in your lessons Vee *on hands & knees*
Oct 29, 2009 from Wexford, Leinster, Ireland
Veena ---> OOOhhh gotcha....which joints does it hurt? Do you think it would be the ones in the top arm (the twisty one)? I am guessing the shoulder, elbow and wrist?? Speaking of shoulders...can you post a link to your shoulder and wrist exercises..i cant find them.
Oct 30, 2009
Yes, shoulder, elbow, wrist Here are my strength vid for ya. []

Oct 30, 2009 from San Francisco, California, United States
awesome...thanks Veena. It helps to be able to use something around the house(you suggested soup cans) or up to 5 pound weights for those of us without gym memberships!! And your little baby bump is so cute This is a big help
Oct 30, 2009
Ok. I am trying to keep up with all these post lol.. I been practicing the TG and I am almost there. I been trying it on both sides. I saw a video of Karol doing the Reverse Aysha extended into the TG and I thought that would work.So is that what you mean by going into it from the invert position?

Oct 31, 2009 from Philadelphia, Pennsylvania, United States
So if twisted grip puts your wrist in a reverse position, what's a safe way to do this? is there a "normal grip" handspring? Does someone have videos of a variation?
Dec 30, 2009 from Austin, Texas, United States
Yes here is an example of the regular handspring and cartwheel. The twisted grip handspring is actually closer to the cartwheel move then the handspring.

36 sec is the set up for the Handspring...I flip up into a butterfly from it though.. Handspring your tipping back
1:28 is the set up for the Cartwheel....I move into a jackknife from it....Cartwheel your coming forward, head down first.

[] This is a really OLD VID!

You should be able to see the difference I think.
Dec 30, 2009 from San Francisco, California, United States
sassylina Paid Member
I love the lessons on studio Veena. They are clear and easy to follow. I learned a lot. I have used it next to my private classes. Everytime I learned something in class I would go home and review it on studio Veena and see if Veena had some more tips.
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