What's the Secret to the Cross Ankle Release?
Replies page 2 of 3. Back to the start of the discussion
53 replies · page 2 of 3
Sign in or create a free account to reply.
Replies page 2 of 3. Back to the start of the discussion
Sign in or create a free account to reply.
↑ Show earlier replies (page 1)
It is possible to modify the inner thigh anatomy a little bit with the exercise machines at the health club that work the inner abductors. A home remedy would be to use a children's kickball...or even several thick pillows and just put them between your legs while watching TV and doing isometric style squeezes to a 5 count or a 10 count... With repeated reps, you should add a little bit of muscle bulk on the inner thighs after a few weeks. Joel Lessing
I am SO glad I came upon this thread!! Struggled with CAR and after reading the tips and suggestions here, I had a blast with it yesterday. I'd been able to accomplish the CKR, but love the CAR now that I can do it. My husband was spotting me and kept saying you don't need me for this. THANKS! Can't wait till I am able to join the online lessons.
🙁 i still can't do it, getting a little frustrated.... i get about half way down and start falling off, not impressed! but i'm really confident with the CKR!!! Why does the CAR evade me so... OH well just got to keep plugging away at it i guess....
I've been struggling with the CAR too... CKR is fine but CAR is not happening! I read through all of the replies to this thread and tried all the techniques and I did get a little closer... I actually ended up being ale to do the advanced plank for the first time so not all bad! 👍 One thing I found was that when I was turning my knees in to try and make the grip better, my left knee felt like it was going to pop so I had to stop so I didn't injure myself. It felt a little weird afterwards too... I'm not sure if I just turned it in too much? Has anyone else experienced this? My poor old knees I need them nice and strong so I can master this CAR! 👽
One thing I found was that when I was turning my knees in to try and make the grip better, my left knee felt like it was going to pop so I had to stop so I didn't injure myself. It felt a little weird afterwards too... I'm not sure if I just turned it in too much? Has anyone else experienced this? My poor old knees I need them nice and strong so I can master this CAR! 👽 Hannah, when you were turning your knees towards each other, didn't your legs turn in which closes the gap at the thighs for tighter grip? I can't picture how only your knees turned without whole legs turning inward also. I find that turning in just enough for grip at thigh to be there. But yes, be careful to not hurt yourself. I love your profile pic, by the way!
megs982 ·
one tip that help me get a feel and actually helped me accomplish the CAR was doing a handstand on the pole, then i would wrap my legs around it like i would if i was in the CAR with my ankles crossed, once i felt i had a good grip i would do a sit up to where i was in a pole sit. It helps alot to get use to actually doing the CAR
I didnt read all of these posts so Im sure someone already said this, but for me you definitely have to tilt your legs up first, so you have a bit of a lock with the knees on the pole. Then as Veena said, walk your hands down the pole if you can. Even one hand will help. Once you get down there, for me, getting up the first time was challenging. You have to really think about what muscles to use to sit back up. Again, use the hands under you to sit back up and lock those knees on that pole. Another helpful hint (someone else mentioned) do this from a headstand and get used to the feeling, you really get a lock with the knees in that position! Once you master it you will love it! one of my favs! Good Luck!
One thing I found was that when I was turning my knees in to try and make the grip better, my left knee felt like it was going to pop so I had to stop so I didn't injure myself. It felt a little weird afterwards too... I'm not sure if I just turned it in too much? Has anyone else experienced this? My poor old knees I need them nice and strong so I can master this CAR! 👽 Hannah, when you were turning your knees towards each other, didn't your legs turn in which closes the gap at the thighs for tighter grip? I can't picture how only your knees turned without whole legs turning inward also. I find that turning in just enough for grip at thigh to be there. But yes, be careful to not hurt yourself. I love your profile pic, by the way! thank you 🙂 My legs did grip the pole a bit better (now you've pointed it out I just realise how funny it sounds if my knees turned in indepentantly from my legs!! haha ) But because my knee started to hurt I didn't feel I could release my body down without it hurting even more. Also as I tipped my legs up the burn underneath the top of my thighs was paiiinful! Felt like I was sitting to high although when i was in the pole sit and tried to position the pole further away from my lady parts in preparation for tipping my legs up, I felt like I was going to fall off 🤸
lililoo ·
I didn't read all the posts so sorry if this I a repeat, but I'm just starting to do CAR and it helps me to flex my feet with my ankles crossed. It doesn't look very pretty, but it helps me tighten the right muscles. I figure once get it down I can point my toes.
Aww yay so glad this thread is here. This move has been bugging me for sooo long. CKR is fine, CAR no no no. Going to try with some of the tips you guys described! Thank you polers! x I am so glad you said that Sakura.. I struggle so much with the CAR but have no problem doing the CKR.. I thought I was the only one! lol 🥂
I dont have any tips because I am struggling BIG TIME with this one too! thank you for posting this though cause I am taking some of the advice posted here and gonna try them.
I second what everyone else is saying about the squeezing, although my method is to get the pole in the right spot which for me is having the point of contact pretty much running from my knees all the way up almost to my lady business....and then squeeze my butt and thighs as hard as I can, it helps me to think of just trying to press my thighs together and imagining the pole isnt there...although I will say I have an unfair advantage for this move because of my juicy mexican thighs 😀
WAHOOO I got this move finaly!! It's my very first CAR so I look stiff, I will work at arching back more when I get more comfortable with it LOL. Yahooooooooooo! And it really is about turning your knees in AND I focused on squeezing my butt at the same time.. look how turned in my leg is in the pic! haha http://sphotos.ak.fbcdn.net/hphotos-ak-snc6/hs252.snc6/180057_10150174151758206_532948205_8753285_6461868_n.jpg
Congrats!!!
YAY!! Happy dance with you, thanks for letting us know 🌸
yay!!! well done!! i recently got this move due to some brilliant advice from a pole teacher in liverpool! WOOP WOOP high fives all round. xxx
I gotta say it isn't anywhere near as reliable as the CKR for me yet, and I find it hard to reach right back up and grab the pole (yay for a mattress under me) so far I'm going into handstand and just going back down lol
I have a question for you ladies. We were having a discussion in studio today about where the pole rests/what grips the pole when in a CAR. Looking at some of your picks it seems you hold the pole with your upper thighs, other photos the pole is gripped just above or below the knees and when I do it the pole rests against my ankles. Are all of these correct methods, or is one recommened above the other?\ Thanks for any input.
Miraine ·
I can't really answer that due to being a newbie Earthpanther, but with you popping this thread to the top I wanted to add my observation on the matter: I never had trouble with the CAR, literally did it in one of my very first pole sessions, messing about on my own. However, I've just been told lately by a physio I'm seeing regarding joint issues that I inwardly rotate my legs when they're straight! Basically, without thinking about it (and indeed, finding it hard to do otherwise), I put my legs into the perfect position for this. Now if only that same situation didn't result in hip, knee, and ankle pain from walking... lol As to where the pole should be: if it's below the knees, then the legs can't be straight, squeezed and rotated together, or at least, the ankles must be quite forced apart, which surely must be quite a strain on them? With the pole resting on the thigh somewhere, I'd say where exactly is a factor of body type, muscle tone, leg length, and all of that. Squishy legs like mine mean the pole gets very close to my knees, for example.
What if you started from the floor first until you are really comfortable with it? Lay your back down on the floor. Prop your bum up on the pole (you would feel the pole near your tail bone). Cross ankles and squeeze with thighs. Then try doing crunches, lifting your upper body off the floor. You can even reach the pole and then go into a pole sit. This way you are not far from the floor if you fall. This helped me build strengh in my core as well as my inner thighs so that I could hold on. Is this a grip issue? Do you need to put mightygrip or dryhands or something in between your thighs? If I am not warmed up or at least a tiny bit sweaty, then I find it hard to grip the pole with my legs. Good luck. :)
Well, technically what most people (including me) refer to as CAR is a cross leg release. There is a cross ankle release in which the pole is held at the base of the calves, right by the ankles. I've also heard that one referred to as a cross foot release. I do my cross leg release with the pole at about mid-thigh because I like to arch and go into a bridge, or just to arch my back and push my hips up to make a prettier line. If the pole is too high up on my thigh, I don't have the mobility that I want.
There are several variations and holds for the straight leg layback as well as many variations in what people call them. Personally I call them all a cross ankle if I am crossing my ankles...I just label them according to their variations in position on the pole. I call it a cross foot release when I actually am crossing more at the feet...as in the Remi. Usually the easiest and safest position is gripping at the thighs, somewhere between mid thigh and just above the knees depending on your body structure. You can also grip just in front of the ankles from mid-shin down but this is usually more painful and sometimes a more challenging grip for people to hold. If you are having issues adjusting a secure grip, as MrsNaughtyWed suggested, start from the floor. Lay next to the pole and lift into a shoulder stand...then arch into position so that you can grip between your thighs...and attempt to lift up from there. Remember to engage abs and glutes and roll knees in toward each other.
@ Thank you for your answer. We were just trying to see if one way was more standard than another, or if one variation had another name. I've never personally had a problem doing a CAR. I hold the pole right above my ankles. It is good to know that people use all three variations and all are acceptable.
Right but I addressed previous questions as some people indicated they were having problems. However from what I've come across all the variations are taught in some studios and no one way is incorrect...just some have their own preferences. For example I don't like the one gripped in front of the ankle as most students seem less secure holding this but if they wish to go to the dangerous brian or the bridge they have to be able to get into the ankle hold.
amy ·
just chiming in here with my two cents... the version with the pole crossing in front of hte ankles, i call the hooked foot release and i differentiate this move from a CAR because it's completely different points of contact and technique-- with the hooked foot version, you are flexing the foot and the pole is contacting the insides of the thighs as well as the insides of the shins. this is a much more vertical layback than the traditional CAR. with the hooked foot release, once you are in position, the flexed foot keeps you in place (and you can drop the back leg entirely- like in this pic: https://www.facebook.com/photo.php?fbid=2038143917924&set=t.806007&type=1&theater) whereas the CAR requires active engagement through the thighs and glutes to keep the knees rolled in and locked. but i dont think either is incorrect, i just honestly think they are different tricks. the remi, or cross foot release, is a very different trick-- both knees are completely bent, and the feet are on the same side of the pole as your body: http://3.bp.blogspot.com/_pY9AadnKi-A/S74JSrpgEmI/AAAAAAAAAbg/FuPwQnWRsIQ/s1600/remy.jpg to be clear, this is the move that i call a hooked foot release: http://www.poleenergy.com/gallery2/main.php?g2_view=core.DownloadItem&g2_itemId=1262&g2_serialNumber=3 and this is the CAR: http://www.poledancingexpression.com/images/cross-ankle-release-21261931.jpg
