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Behind the Knee Grip
As some of you who saw my video know, I finally (once at least) was able to do a backwards hook aka backwards showgirl. But now I’m having problems with it again. I am still freaking myself out, but the real issue is my grip behind the knee isn’t strong. How do I strengthen that?
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5 Replies
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Alexis, when I do this spin I feel that my upper body is really what’s holding me up. the leg is hooked but it’s not doing much. I don’t think you need a strong leg grip for this , you just keep that leg bent and it presses into the back of the thigh. that thigh skin kind of supports but mostly its upper body- hands,and bicep. I like the think of it almost like holding a knee tuck position with the upper body. I would work on knee tucks to get stronger in this move. congratulations on getting that spin!
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Hey! check out woody bands they totally helped me figure stuff out! I ordered an off brand super strong one that helps me get comfortable with awkward tricks. I won mine in an auction on ebay for 27. DO NOT rely on them with 100% of your weight, it is just a security net 🙂 They are meant as crossfit bands for pull ups “confessions of a twirly girl” go like her on FB she has a couple tutorials on it
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When you execute a back hook spin, your back leg is “hooked”, but your knee should NOT be gripping at all. If you were to knee grip, you wouldn’t be able to spin!!! (Unless you are on a spinning pole, but even then the knee grip is totally unnecessary and probably wouldn’t look as nice.
The leg that is hooking should make contact with the pole somewhere along the length of your lower leg, maybe even near the ankle — which is what happens for me when I’m really arching my back to make this spin sexy (because doing so projects my body forward).
The previous posts are correct: your arms are the points of contact that provide all of the grip in this movement.
Good luck!
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To strengthen your knee grip you can do side crunches with one foot on the ground and a knee grip on the pole with the opposite leg. Another exercise is a forward spin called the ‘hook and roll.’ (I’m not sure any other name its known by, sorry!) A few reps on each side, possible bruising and and newfound coordination will get you there 🙂
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So I ended up being able to do this. I don’t have the pole at my ankle at all. I have it up on my calf. I’ve posted a video on this I think on here… hm.
I do spin mode and static ^_^ I guess the grip was for security LOL
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