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Desperately need help with aerial (mid-pole) invert! :(
Hi girls,
I'm usually a quick learner when it comes to picking up pole spins and inverts in class, but I've been struggling with the mid-pole invert for months!
I can only do it maybe 1 out of 5 times (and certainly never if I'm feeling even a little tired), and that is pretty bad considering that I've been practicing it like crazy!
I have no problems doing more difficult moves (compared to the aerial invert) like the butterfly, shoulder mount, cupid and aysha, but this invert always escapes me, and I have no confidence at all in pulling it off.
And when I *do* manage to do it, it looks terrible lol, my feet touch the pole and I struggle to push the rest of my legs up.
It just feels really exhausting and difficult to do.
Any tips that will magically grant me the skill to master this move? haha 🙂
All advice would be much appreciated!
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12 Replies
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Hi ya,
I've been poling for 11 months now and still can't always make the aerial invert look pretty. Have you tried some strength training extercises such as climbing up the pole and doing some poll tucks where you bring your knees up to your chest and down again? Are you making sure that you bring your hips infront of the pole and have your hands low? I know this helps me.
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Can you lift into an invert on the ground with legs straight? Can you do it from tip toes? Also on this move you really need to start with your hip in front of the pole (at least for me) instead of being directly next to it. To me it sounds as if you do not have proper invert form to start and are still kicking a little to get into it.
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Every move uses different muscles. Depending on where your strengths are, you can't always say that some moves are more difficult than others but for the most part I would consider the butterfly easier than the mid air invert. Shoulder mounts and ayasha's will simply depend on where your strength is. I was doing butterfly and shoulder mounts long before I could do an aerial invert.
While most of our work uses all of our muscles, each move has primary muscles that need to be strengthened for that particular move.
You should check with your instructor who should be able to tell you what it is that you need to develop. Since you have access to a school and instructors have you asked if anything is off in your technique?
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Here's some general advice that really helped me get this move:
1. Make sure your head is above your hands
2. If you're going from a pole climb and sit, start inverting as soon an you release so you can use a bit of momentum: don't just hang by your hands (unless you're building strength)
3. Invert in a tuck position, and only extend your legs once you're all the way upside down – it's not quite as impressive but still pretty enough.
4. Don't think about lifting your legs straight up. Instead think of bringing them back over your shoulders.
5. It's slightly easier on a spinning pole.
Even with all this it's a seriously tiring move. I can do it, but after a few times my technique starts to fall off.
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Everyone gave great advice…I'll add, Be sure your hips are in front of the pole before you invert. If your taking the lessons the Tuck Invert will help prepare you for Aerial Inverts. https://www.studioveena.com/lessons/view/4cbc4b23-b534-4d1a-9978-3b990ac37250
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What helps me the most is keeping my arms bent or slightly bent. Helps engage the arm muscles. Rest is core. 🙂 Straight arms will force you to use more core, slightly bent arms will make it easier.
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I sometimes have to really think about my aerial invert as I do it to make it pretty!!! I go through the steps in my head as I'm doing it sometimes, think: pole hold, hips in front of pole, aaaabs!!!, keep legs straight, yippy I'm there lol!!
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I struggled with this for months and I still can't always get it right, other than the posts below, I found the one thing that works for me is when you start to get yourself into the tuck position..as you bring your knees up and begin to extend your legs, straighten your arms.. I don't know why, but this works for me 90% of the time
Good Luck 🙂 🙂
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Sorry, late to the party on this one but I have been away! After taking almost 6 months to get an invert from the ground this one came surprisingly easily. I watched Jamilla Devilles instructional video for this one and had it nailed very quickly. Tips were;
Climb the pole, hold the pole with your arms at 90 degree angle, move yourself to the front of the pole, if you need to at first use your back leg to kick off the pole slightly to push yourself as well as lift yourself. It took me a couple of weeks to get it looking anything but ugly and graspy as I grabbed for the pole with my foot (!) but slowly but surely I am able to do an inverted v into the invert. It really helped be having the arms very bent and make sure you move your body to the front of the pole..Hope it;s getting easier for you…!
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Ugh I struggle with this move too! All those tips were great – I have heard them before, but do I always remember to implement them? No. 😛 Silly me…. I've been warming up to the static aerial pole invert by practicing them from spinning…. as its been said, if my arms are bent then usually I can do it, but if not – no chance. Its one of those moves that r totally unreliable for me tho, so like u, im determined to get it perfect! 🙂 Good topic!
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Yes, Jamilla Deville's instruction is excellent. But I was confused because in the dvd, she did not mention about "use your back leg to kick off the pole slightly to push yourself". Jamilla always instructs lifting up, not kicking or jumping.
I agree having a solid invert from the ground (meaning lifting — no jumping, no hopping, no kicking) is an important foundation in order to achieve a good aerial invert.
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@Spinner –
The 'kick the back leg' was my adaptation until I could lift…! https://www.studioveena.com/img/smilies/icon_e_smile.gif now if I am at the end of a long session and am tired I lean right back and just use a bit of momentum to swing – hey, it's not perfect, but it helps to get these moves any way you can as long as it is safe because the muscles tend to keep building strength as you do it – sort of like when your trainer spots you in the gym – theoretically you are cheating, but every bit YOU do is improving your strength…
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