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Deadlifting – How to get there?
I know there's a few people on this board who have gotten their twisted grip deadlift and/or their flag mount, and I just want to take a survey to see how they built up the strength needed for these tough moves. If you have gotten these moves, I'd love to know the following:
1) How long were you poling before you got it?
2) Did you do any strength training besides poling, if so what?
3) Did you work your way gradually into the move, or did it just come one day?
4) How long were you working at it before you got it?
5) What do you think helped you get it?
I'm not really looking for a tutorial or anything; I'm pretty sure I understand the mechanics of the moves, I'm just not strong enough yet, so I'm trying to figure out the most effective way to train, especially for the core strength necessary.
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4 Replies
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i just barely got the aerial TG last night. that took me abt 5 months. ive been poling for almost 6 months, began workin on the TG abt after a month after i got my pole. i had done zero other exercise besides pole up to this past month i started yoga. for me one day i had a really good grip going on that helped me get it, practicing pole in general gave me enuf upper body strength to get it! while my upper body strength is there, there r days when my slippery grip will prevent a good TG :/
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also what helped me was doing alot of ayeshas and handsprings.
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I tried this move everyday for a month 2-3x throughout the day, both sides. Had a background in fitness. Been on pole since '06 w/ direction for past 2.Also a certified teacher through PoleMoves. Had a baby 11 1/2 wks ago ( could still do this until I was 22wks pregnant)so I can't do it right now but I am gonna start working on it again. Had a great instructor and that's my best secret though! My best advice is to lower your bottom hand. Most people start way too high so they can't get leverage.
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Alright, I'm not there yet, but I'm working on it. I can tuck my body up, parallel to the ground but I can't straighten my legs or hold the position for longer than a second or so.
I make sure to try it a few times every time I practice and I see little improvements every time. I've been poling 7 months, no strength training, but I do practice a LOT (probably over 8 hrs a week) and I was in decent shape before starting pole. I'm practicing the Iron X down from the handspring and working on lots of leg lifts on a pull up bar as well.. there's a pilates move I particularly like for lower core strength called the corkscrew, hollllly crap does it burn. Here's someone demonstrating: http://www.youtube.com/watch?v=_zD3xN9G6Cg
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