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Flag invert and handspring
My class has recently went on to aerial flag inverts and handsprings and for goodness sake I can’t even get close to any of them! I don’t even know how to practice anymore! My husband pointed out that maybe because of my height, I have a lot more problems getting my butt up as I have longer legs and am about a head taller than everyone else in my class. I wonder if anyone else have the same problem and if any adjustments to handgrip height or anything can be suggested to help me? It took me so long to get a consistent aerial invert and I can’t actually do flag inverts from ground too. I’m 5’10” btw. Any suggestions? Thanks!
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10 Replies
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Not so much a suggestion, more like: I feel with you. I’m a bit over 5’9″ (1,76m) and thus a bit heavier than the smaller girls. So taller people not only have the disadvantage of having longer limbs, but we are also heavier because we are taller, so we have to put in way more effort to get results. But hey, you have a harder time training so are getting a better training and are getting a lot stronger a lot faster than the others I bet. And when you finally get the strengthmove that everyone else gets on their first or second try it feels so much more satisfying (plus a lot of moves just look awesome with longer legs, so you’ve got that going for you 😉 ). 🙂
So don’t give up, you will eventually get there, even if it takes a bit longer.
Maybe try to stay tucked as long as possible (the farther away your center of mass is from the pole, the harder it is to get that mass up on the pole – so the straighter your legs are, the harder it is to get that butt up)…
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I agree with your husband about the tall! I’m also tall. Unfortunately physics works agains us on a lot of tricks (long “lever” arms = more strength required/muscle contractions are less efficient than short levers). It’s part of the reason why you mostly see very short gymnasts and elite weight lifters also tend to be very short. But that’s not to say these moves are impossible! Shaina Cruea is 6 ft tall and rocks it! As well as many others. So be patient with yourself, you have the unfortunate disadvantage of having to teeter 6 feet of legs in the air vs 5 and having a “machine” that is naturally at a disadvantage when it comes to powerful lifting. So it will take you longer, but you can get it! And we tall people have advantages too 😉 we are all just working with different equipment.
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Long limbs: advantage in range of movement
Short limbs: advantage in forceAnd you may or may not have had this same experience but I found I got my Jade and allegra pretty easily (range of movement is helpful there), but extended butterfly took a really long time and Ayesha is taking a long time as well. Range of movement is not necessaruly helpful in moves where you are extended far from the pole (as you are doing now)…think of a tilting the angle at the base of a broomstick and the difference how the end of the broomstick moved, and then think of tilting a pencil at the SAME angle at the base and how far the end of the pencil moved in comparison. The change in angle at the base of the object was the same (which is where the muscle contraction would be) but the resulting movement at the end of the objects considerably greater on the longer object. This means as tall folks we need to have much more muscle control to carry out a lot of movements on TOP of being mechanically disadvantaged in the amount of force we exert. This is a simplified example cuz obviously we don’t have a single muscle to control each limb, but the idea still holds
But! (And this is theory…so dont quote me on this) Pulling your leg over to hold a Jade gives requires less effort because you can just barely push that leg over and it’s going to pretty easily change the position enough that you lock in the pole, whereas a shorter person is going to have to have a higher degree of flexibility to achieve the same level of security in that move.
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Sorry, that is probably way more info than you wanted :X but hopefully it makes sense
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Lucca you’re going to be an awesome pole instructor.
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Thank you so much Tropical, that means a lot
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Yeah my husband’s an engineer. He’s already given me the whole cantilever lecture hahaha! Anyway, I don’t even know how to practice for the two anymore! Should I just doggedly try and try or is there a more effective way to practice these two moves? Thanks girls!
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Oh yeah, I’m actually one of the only two in class who has a stable consistent ayesha. I got my extended butterfly a year before anyone and most can’t do a proper one yet. Jade I can do but I cant split so it’s ugly. Allegra I learnt out of class. It’s all these strength moves to get my butt up that I just can’t get and everyone else can get! Hence the theory about height.
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Hoorsy for engineer husband! Sounds like he would make an excellent spotter too… 🙂 Unfortunately I am not as advanced of a level as you are so I dont have much help on that end 🙂 But I highly recommend getting Veenas lessons. If you haven’t already, you should check out the three day free trial. I’m not sure about the aerial flag invert but she has lessons for the regular flag invert and handspring, including how to safely work towards landing the moves. Plus she is 5′ 9″ so she knows about tall poler challenges! The lessons are a perfect thing to have in your back pocket for times like this when the studio is progressing in something that is more challenging for you, it gives you different options and things to work on that you might not get in class.
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Yep! Sounds like you have excellent muscle control and strength just working with long levers 🙂
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