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Transitioning to advanced?
So, I can do all of the beginner and pretty much all of the intermediate lessons posted https://www.studioveena.com/img/smilies/icon_cheers.gif , but I’m still too scared to move on to any of the advanced moves.
What’s the best way to build my confidence and maybe some more strength to feel able to move on? Is it best to just try to hold moves for as long as I can or practice more combos with the moves I can do?
Also, what’s the best way to strengthen your core on the pole? I can do crunches and sit-ups and all that, but it doesn’t seem to be building my core strength as much as I’d like.
Thanks for reading! https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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10 Replies
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can you do all the intermediat moves on your weak side? That’s a good way to transition into harder levels.
Are you inverting? A good core conditioner I like is dead lift choppers legs straight up and over.
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I have been practicing on my weak side, but can definitely improve. I’ve never heard of this dead lift. Does Veena have lessons? Or YouTube?
Thanks for the suggestions!!! I honestly never thought to perfect my weak side first. https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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Do sit up crunches on the pole from a cross ankle or cross knee release.Do as many as you can and build it up at each practice session. This will work up your core strength. Please do it on lower half of the pole and use cushions/pillows/crash mats. Also, start working on your split grip holds. Pulling with your top hand and pushing the pole with your bottom hand -elbow locked. Lift into a forward v display then diamond it back with control. This grip will be used often in your advance moves. Hope that helps.
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Wow! Great suggestions Joni. Thank you!!! Trying that tomorrow for sure. https://www.studioveena.com/img/smilies/icon_thumleft.gif
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Pulling with your top hand and pushing the pole with your bottom hand -elbow locked.
Just a cautionary note, watch that locked elbow, you don’t want your elbow to be hyper-extended with your weight on it. You can do some serious joint damage, including dislocation…ouch!
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Don’t forget to do those pole situps both sides! https://www.studioveena.com/img/smilies/icon_e_wink.gif
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Wow everyone! Thanks for all of the help. Now I’ve got some new things to focus on! I’m noticing that this being able to do moves on both sides is a big deal. https://www.studioveena.com/img/smilies/icon_sunny.gif
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I’ve also been working on the elbow stand mount onto the pole, you have to use your abs to get your legs over your head onto the pole and then use them again to roll up and actually mount the pole, plus it looks fancy https://www.studioveena.com/img/smilies/icon_e_smile.gif good luck!
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Oooh! Really great suggestion. I’ve just been kind of kicking into that stand. Didn’t even think to slowly rise into it to works my abs. Thank you!!!! https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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By all means practice combos! Make them as long and tricky as you can. Building stamina is very useful. Practice all the ‘precursor’ moves for the more advanced ones. Butterfly, for example, you can do in split grip and then practice taking the weight off the hooked leg by straightening it gradually (keeping the leg still on the pole and not leaning it out into a full Extended Butterfly until you are confident with your grip). This also leads up to stuff like straight edge and aysha. if you have strong ‘precursors’ and have used the contact points and set up positions before, it’s not too much of a stretch to move on. Watch lots of vids of the advanced moves you want to try, that helps me.
Strengthening – for all of these suggestions, engage the core and be careful of your back:
Aerial and/or from floor lifted choppers (as Charley suggested). Go into a pole pull up, legs straight and keep them locked out and then flip over into chopper. Pretty sure I do it in all of my later vids. Fold it out and do it again, see how many in a row you can get. Also try a chopper, fold it out, still aerial, then swing legs to the other side and chopper, fold it out then switch sides again etc.
Lifted SM (same as chopper – legs straight all the way up and no kicking). Shoulder Mount is GOLD for building core strength, and when it gets easy there are heaps of variations and moves to do with and add on to it and you can do it slower and slower. You can do a SM hold without flipping it up just pulling the legs up into a chopper position or you could do some SM fan leg kicks in both directions and on both hand grip/shoulder sides if you’re not ready to flip it over to get used to the hold and to build abs for it. SM dismount is also great to build up strength.
Spider climb (chopper, gemini, pull up, aerial chopper and gemini on weak side, aerial chopper and gemini good side, repeat over and over) is wicked for core strength and it’s fun to see how many reps you can get.
Pole pull ups with leg lifts and poses – pull up and tuck legs to chest and straighten legs (toes to floor) repeatedly. Later, lift straightened legs held together as high as you can, lower and repeat. When this is easy take them to either side and back to centre. Try holding chopper/helicopter/fan legs in a pole pull up. Do all of these repeatedly and aerially maybe going into a sit to rest.
When things get easy, just slow them down, hold them longer and make lengthen your lines to make it harder https://www.studioveena.com/img/smilies/icon_e_smile.gif
My aerial pole moves look strong, but on the floor I can barely do a full pushup and situps still burn… (maybe I’m just lazy?) so… I wouldn’t be too worried about trying those aerial moves, but you’re good for being safe https://www.studioveena.com/img/smilies/icon_e_smile.gif
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