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HELP!! Strugging with Inverting
Hello,
I've been doing pole for about 6 months now. When we started to invert, it literally took me about 5 weeks to get upside down for the first time.
I can now do it but I'm not strong at it at all! I still really swing my legs rather than embrace my core and I'm not doing it correctly even though I do end upside down…if that makes sense.
When I'm upside down and securely in position I can get the moves (managed Gemini and Inverted Crucifix by myself quite securely) but I still haven't managed inverted V because it requires the same kinda ab contraction that i'm not achieving at the moment.
I go to the gym regularly and have quite toned abs.
I really need some help/advice of exercises (on and preferrably off the pole) to help improve this. I'm getting really disheartened because it's not stopping me progressing!
Please help me, I hope I'm not the only one who's had this problem and also that there's someone who can help.
Thanks in advance!
–S
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15 Replies
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Oh no, I think we have all been through this with inverts. It took me over a year before I finally felt comfortable and longer yet to hold it. Standing on the side of the pole, hips in front and lift knees to chest. Veena has lessons on this, I have thousands of these crunches "under my belt". I also think if you search the site on "inverting" you will see lots of threads and discussions. You will also hear of many people (including myself) who ended up with back/shoulder injries due to kicking up into it. Good luck! :O
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emotioncatcher and missdirdybirdy have GREAT tutorials on youtube for prep exercizes.
One thing your studio might not tell you about the inverted v: If you’re like me and can make moves look pretty, but are trying to strangle your pole, you might to strengthen the tendons in your hands, and also forearms and deltoids for the inverted v. I have tendonitis for the second time, from inverted v. I’ve been inverting for 2 months, but if your muscles aren’t strong enough, condition 3-4 times a week. Over doing it will only take you off the pole.
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Hi! There's a lot more to inverting then just abdominal strength. Good technique and adequate conditioning is important. Inverting isn't something that should be done by a certain time period, but worked on slowly. If you have a pole to practice on at home, the lessons here include conditioning and strengthening exercises along with pole moves that help you progress towards inverts. All lessons are place in order so you don't have to try and guess what to work on next. https://www.studioveena.com/img/smilies/icon_flower.gif
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I hear you! Inverted v is my nemesis. I am bottom heavy so I use the excuse that I have a lot more weight to lift over my head. Lol. I do my knee lifts and have noticed a huge improvement there but still have issues with the tilting back. I wouldn’t let it stop you from progressing though. I have continued down the list of Veenas lessons and find some of the more advanced moves easier than the inverted v. It’s different for everyone.
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I mirror what The other Ladies have said…veenas conditioning & strength exercises do make a difference. Also time…some moves take longer for some to Get than others. My inverted v also took me months to Get & i still have trouble getting into It consistently. We All Get Things @ different paces & thats ok…Just be patient w/yourself & Your body, you WILL Get It.
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I have found that the inverted V requires very strong: abs, hip flexors, quads, middle traps, pecs, forearms, hands, and biceps.
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Doing slow controlled descents from the basic invert position is a great way to help strengthen your muscles so that you can invert properly without swinging as well as hold that inverted V position. Make sure you keep your arms bent (don't just hang) and your shoulders engaged! 🙂
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If you're looking for off the pole exercises doing the yoga plow position helped me a lot in getting the inverted V
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Here's something I have my students do (even the ones who don't have a pole at home can do this – just use a sturdy post/ table leg/ anything you can hang onto like the pole). Lay on your back next to the pole so that your shoulders are just beyond the pole and your legs are stretched out flat. Hold onto the pole the same way you would if you were trying to invert standing up. Now, keeping your shoulders on the floor, lift your legs over your head into the v position. This is very similar to doing a plow pose in yoga, except that you are hanging onto the pole instead of having your hands down by your sides.
If you find doing that to be simple, then do the same thing – but place a thick sturdy pillow (sofa cushions work great) under your shoulders and upper back. This forces you to lift your legs and hips farther up and over and works even more of the muscles you'll use in the inverted v. Learning this way also prevents you from being able to kick into it – so it forces you to build the muscle strength. Hope that helps!
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Ab strength is so important for the inverted V. When I was learning it at the studio I go to we practiced on the floor first (which you should do for any invert moves!). But this also is used as conditioning. You can do it with / without a pole.
With a pole: Lie on the floor and have the pole positioned sort of in your right armpit. Pull up with your biceps and use your core to pull your legs up into a V. This is sort of tricky to explain, but if you're doing it right, your abs will be in a "crunch" position and completely engaged. Don't go up higher than your bra strap…the point is not to get your legs over your head but to be sort of "folded over" so that they're above you but your abs are really working. You should then be able to lift your arms up and hold the shape.
Let me know if that made sense. If it didn't I'll post a picture to explain better.
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I was exactly like you in the beginning – I thought I was awesome because I could get into an invert easily (stupid beginners pride!) until my instructor pointed out I was just kicking like crazy and not actually using any strength. To force myself to use my muscles and develop some decent core strength, she made me stand on my tiptoes… so put your butt a bit more in front of the pole, and it'll be nicely tucked into your forearm, stand right up on your toes, and then you can't kick. You'll find it really hard at first but it's a great way to slowly develop your invert and learn how to control it all and then when you get to do deadlift/air inverts they're much easier too. Good luck, hope that helps!
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Thanks so much everyone for their advice.
My primary concern at the moment is basic inverting rather than inverted v but feel if II can improve one the other will fall in line so I will work on all the suggestions!
@ Ronia – really appreciate the “plow”suggestion as I tried this last night and it was flipping hard!
@ Hazelnut – I’m going to give that leaning a try cause I noticed in the videos that @ Capfeb suggested one of the girls does the same so will give this a try.
Keep the suggestions coming! I’m open to all ideas 🙂 x
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Also, don’t forget the muscles of your upper body! When you’re side-to-the-pole, pull the pole down out of the ceiling. Keep your lats strong, rhomboids engaged, and biceps working. You said that your abs are fairly strong so my suggestion would be to start connecting your abdominal contraction to the lifting on your pelvic floor. And make sure that you’re starting with your top hand no higher than forehead level! That’s one of the biggest corrections I give to my students! If you start with your hands too high, you’ve got to work extra hard to get your hips that much higher. Good luck! I’m sure you’ll get it soon.
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I love inversions and I would rather be upside down that upright on the pole not sure why but I just love it. I trained my core by trying it over and over again and I got a pull up bar and I try to pull up like you would in a normal pull up then I use my core to isolate my core and try to pull my V shaped legs up as high as I can.
I just keep plugging away at it because I want to be able to invert up high and I am getting pretty close. I don't think we call anything by the same name at my studio so is the flying V looks something like the helicopter that we do. Except we don't rock back into it we kind of flair the legs out and drop the head quickly. It is my favorite move. I was afraid to invert at first once I lost my fear I couldn't stop.
You will get there just keep at it and be carful not to hurt yourself. I have not looked at all the strength exercises here yet but my instructor has me working on straight leg lifts now slow and controlled at the side of the pole to develop the muscles for an invert up high. She had me demonstrat one with v legs and I did it fine but the straight leg lift was a lot harder.
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