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Twisted Grip Lift
I am able to do this move by pushing up with my outside leg but want to try and lift into it? Are there anything I can do to build up the strength for this. When I just try to hold myself out from the pole in the twisted grip position just to see if I can hold it I can feel my body wanting to trun back into the pole.
Looking for suggestions/tips or tutorial on how to build up to the twisted grip lift handspring.
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14 Replies
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I wish I could help you……I can’t lift into the move either. I understand the concept of turning the hip ect…but I just can get my long skinny body up there. lol I had been hitting the weights hard but then August came along and all our weeks of vacation sucked my strength way. I can no longer hold the Iron X either. https://www.studioveena.com/img/smilies/icon_rambo.gif I plan on getting back into strength training this week now that things have slowed down. If anyone else has tips that would be great too.
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I’m the same. I can kick into it (but not do anything with it from there) and I can lower into it from TG extended butterfly (to straight edge to aysha or I practice Iron X from there) and from CAR… but I can’t get the lift technique… yet.
Blondebird (https://www.studioveena.com/blondebird) does the most slow amazing TG lifts (from floor and aerial)!
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This is a work in progress for me too! I was lucky enough to take workshops with Felix this past weekend, and she broke it down for me and had me start by facing the pole. I did it once! But my body hurts so bad after that day I haven’t tried again…..I’ve been able to lower into the iron x and hold it and lift back up for about 3 weeks now (slow progress but some is better than none!) Ill make a video next time I practice!
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Lifting into it from the floor and mid pole i feel like has alot to do with shoulder /arm training, along with your lower body mass compared to upper body.
When i first sought out to learn the lift, i lifted weights, but I found that practicing the handspring version over and over also helped. There is also some abdominal control needed to get your hips up and give off the floating look.
After you first grab onto the pole in the TG position, my nose is still facing down and I use my abs and arm muscles to start the ‘lifting’ process, then tuck legs in and rotate body (also abs) upward and then you are vertical.
It does a killer on your shoulders when you first start to learn, and i also bought one of pull up bars for your door way and practiced leg lifts with it for my stomach muscles.
But i really think a serious trick to getting a good lift is lower body ratio to upper body, i’m 5’4" but i know the TG lift master sarah cretul is alot smaller than me. Not to say that anyone cant learn it, but i think sometimes when you see someone less muscular than yourself that might be a key as well. I had a few videos of myself doing lifts on my channel.
i really dont think there is a secret trick to them, other than really putting them as a goal and working on upper body and abs https://www.studioveena.com/img/smilies/icon_e_smile.gif
hope this helps some! i learned to do my lifts after 2 months of intensive practice, and i have the skinnest arms i’ve seen lol -
Looks as though there are a few ways to obtain the lift. In this tutorial, she uses her lower arm to push herself out / elevate then lift and in her lift her back is to the floor and belly button to the sky. Sarah Cretul (who I love! https://www.studioveena.com/img/smilies/icon_e_smile.gif ) typically starts her lift with her pushing her butt out (lower back) and elevates sideways (side abs, arms, shoulders) and does not turn her back to the floor. Be safe and have fun
http://www.youtube.com/watch?v=bDr08nCs8Lc (tutorial)
http://www.youtube.com/watch?v=asW5Cpa529w (sarah version)
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It’s actually done with strings, some pulls onthem and you float up https://www.studioveena.com/img/smilies/icon_lol.gif https://www.studioveena.com/img/smilies/icon_lol.gif https://www.studioveena.com/img/smilies/icon_lol.gif
I have given up on this one all together for now.
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It’s actually done with strings, some pulls onthem and you float up https://www.studioveena.com/img/smilies/icon_lol.gif https://www.studioveena.com/img/smilies/icon_lol.gif https://www.studioveena.com/img/smilies/icon_lol.gif
I have given up on this one all together for now.
HA HA HA that’s funny! LOL https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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after working on this for 2 sessions now…..I would say doing these shoulder stabilizing moves would be highly recommend. I started doing them. Lateral Pulls http://ver3.studioveena.com/lessons/view/4657 and Rear Shoulder Pulls http://ver3.studioveena.com/lessons/view/4588. We are really asking a lot of our shoulders so be sure to engage them before lifting the body up off the floor. Using a wide grip on a lat pull cable machine would be helpful as well. Taller ladies will have to work harder but I feel anything is possible so I’ll keep at it. Oh one more thing…..I wouldn’t work on the TG more than 2 max 3 times a week, you don’t want a overuse injury to stop your progress. https://www.studioveena.com/img/smilies/icon_rambo.gif STRETCH YOUR FORE ARMS AND UPPER BODY AFTER
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Ah, so this one takes lots of time and dedication to train slowly… I’m too used to trying for a session and either nailing (then needing to smooth it out later) or not nailing a trick (not ready or not the right technique) by the end of it… This gradual progress thing for one single trick is weird to me. Healthy, good, and probably normal, but weird https://www.studioveena.com/img/smilies/icon_scratch.gif. It’s like splits stretching (takes time, can’t push it hard)!
Tips here are awesome! I’m going to sit and think about this and make a plan to get it in a safe and healthy way. Thankyou Steph, Veena, and midkid81 https://www.studioveena.com/img/smilies/icon_e_smile.gif
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Firstly, I’m glad that there’s a call out made on tall girls having more difficulty with this. I’ve always wondered whether having disproportionately long legs and being 5’8 has stopped me from getting moves that tinier and weaker girls I know have gotten no problems https://www.studioveena.com/img/smilies/icon_scratch.gif Also every SINGLE masterclass I’ve done (pantera, allegra, deb riley, suzie q, alethea et al) are either teeny tiny or on the short side. The only tall girl I know of that is an amazing dancer is Fleur/Amber
I think the mule kick/swing into this move is dangerous, it really pulls the arm out of the shoulder joint and just does not feel healthy. In fact for this move, right from the first leg lift, so many muscles and limbs need to be fully engaged, I dont
In saying that, once your strength builds up, I have found that when starting the move, pushing a lot with the bottom hand/pulling a bit with the top hand, then as you rise, pull a lot with the top hand/push a little with the bottom, really helps.
And also try not to fully lock your elbows out on the bottom arm, as this will lessen the engagement of the upper arms/shoulders.
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I just thought i would put the thought out there, its not new in athletic worlds that people who are small and tiny have the better advantage sometimes with tumbling and gymnastics, you’ll also notice that the handbalancers for cirque (the men) are on the "shorter" side that we would consider in the US.
NOT saying that anyone who is taller cant learn the move AT ALL , that wouldnt make scene, but i just hate when someone has a advantage and doesnt have to work as hard because of natural ability, and they never state the fact.
I sould just suggest that it means dont give up! and dont feel like you are just not "getting" it, maybe someone just had a natural advantage, and didnt have to work as hard, but anyone can learn the move https://www.studioveena.com/img/smilies/icon_e_biggrin.gif https://www.studioveena.com/img/smilies/icon_e_smile.gif -
Just to back up the short/tall thing https://www.studioveena.com/img/smilies/icon_e_smile.gif Bex who does that tutorial on midkid81s post is ickle as well – think she is about 5’2/5’3 ish. I know though that she did loads and loads of strength training before she got this move – that video is quite old now and she is alot smoother with it, etc. and can hold the Iron X for an age but it is all down to upper body strength and shoulders. She told me she did alot of stuff with one of those door gyms – pull ups, etc. to build up her strength for several months before she managed to get the twisted lift and she is also one of those people who will train for hours and hours and hours to get a move – to the point of breaking herself sometimes https://www.studioveena.com/img/smilies/icon_eek.gif
I just don’t get the movement required for it yet, but am sure it will click one day. It took me ages to get the thing with the split grip aysha/straight edge type stuff about having to stick your bum out – months in fact until something finally clicked (maybe I’m abit slow! lol)
Good luck to everybody trying this one – am currently 20 weeks pregnant so no poling for me at the moment – booooooooo!!! but hopefully will be back on it next year https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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I’m 5’7" so horray for other tall polers! We can do it!
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I have two things I want to ask all the Veeners on here who can properly execute this move:
1.) How long did it take you before you could do it?
2.) How tall are you?
Body type and weight may also play an important factor so feel free to post that too if you wouldn’t mind.
Btw, I can not do this move yet, I have been poling for a year, and I have been practicing this move for about a month now. Although I have seen some exciting progress with it I’m sure it will be awhile yet before I can actually fully lift into it. I am 5’10" tall, I weigh between 147-157lbs on average, and I have kind of a pear-shaped body type. I probably have all of the difficulty factors working against me as a result of this but, just in my recent practices, I have been able to feel the correct grip-technique and what muscles I need to engage in order to do it. I can lift myself off the floor a whopping 12" or so for about five secs and even that tiny little bit feels AMAZING! =)
Good luck, everybody! I know for a fact we can all nail this move if we keep practicing!!!
? ~*Serzi
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