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Help with inverts!
I'm sure this has been brought up like a thousand times…. but I need some suggestions for helping with inverts! I can do all the moves on the pole that involve mainly leg strength such as plank, cross leg release, crucifix, etc. but I cannot get my inverts down without jumping. I'm in really good shape other then my core. I don't even think my core is in bad shape I just can't seem to make that brain to core connection that is needed to lift my body up. Does anyone have any exercise suggestions on the pole or anything else that can help me get my butt off the ground 🙂
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19 Replies
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Hey I use to do a leg sweep n couldn’t get out of it. So I stsrted to practice air invert were you cnt jump or kick. No I can invert on ground from a stand. I didn’t find it hard to learn. I don’t no it this is good advice so you mite want to see want the more exsperianced girls say.xxx
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If you hold the pole as if youre about to invert you can do exercises where you bring your knees up to your chest and also straight leg lifts to help condition your condition a and get your body used to what it needs to do. I think Dirdy Birdy has a good video on youtube
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*condition your abs ,my phone went a bit mad!
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Pole crunches (tucking the knees into the chest while holding on, make sure arms are engaged and your movement is controlled), headstands on the pole (again, keep controlled), and also fan kicks are great for invert strengthening.
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Sometimes it isn’t necessarily about lack of core or upper body strength. I struggled with my inverts for the longest time, and I thought it was because I didn’t have the strength to get upside down. Finally I had an instructor tell me to stop watching my feet, and I was able to invert every time after that. Looking back on old videos, I can definitely see how that was a problem. Your upper body needs to act as a counter lever. When I was trying to watch my feet hit the pole, my upper body was staying almost upright putting me in a “V” shape. There was no way I was going to be able to get my lower body upside down. Once I made the commitment to let my upper body go back and trust that my feet would find the pole, it was sooooo much easier. Good luck honey!
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where were you guys when i needed advise on inverts. i posted for help and the response i got was so rude i stop posting on sv for awhile it made me feel some type of way like i didnt belong. but thats was really great advise you ladies gave her.
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I will point you in the same direction that I point many others:
I am not sure if you have the lessons here but Veena has a ton of conditioning videos.
Please be careful as inverts are usually the first thing people really start to injure themselves with. Work on reverse handstands to inverted crucifix so that you know once you get up there you are not going to come crashing down.
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@chem i believe you are the one that “pointed” me in the direction of inverting and as i said b4 thx. I dont wast to come off sounding sassy but you come off a bit rude with your “i will point you in the same direction that “I” point many others”. some people like myself didnt know that SV have a search engine that has past blogs about differeft pole issues, so we post our questions and concerns. So for you to come off like your so tired of us newbees come asking “you” the same question (when were not) its sad and like myself i didnt post anything else because i wasnt “good enough poler” to be here. With that said i read your post your a pretty smart chick you know how to say fast ## b4 someone even know you said it. Being that other people gave advise in this thread was awsome you might scared her off like you did me, IJS. lol
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Just because there are old threads does not always mean people did not see them or even want to use them as their question may be a little different. rdgcleveland, what problems are you having? I would love to try and help the best I can.
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Rdg, I know for a fact I have rubbed many the wrong way because of the way that I phrase my sentences but I am not going to change how I speak just because I am typing. If you have ever met me, read any of my other posts, seen me in chat you would understand this is the way that I talk.
When you posted about inverting you said you were hurting your calf. I specifically asked you if you were controlling your inverts or if you were using your leg to pull you to the pole, then I linked threads that *I myself* think are very informative.
When people are on a forum for a long time you see the same questions pop up over and over again; this is the nature of any forum. What ends up happening is that people JUST DON'T RESPOND because they get tired of typing the same thing over and over. Which then makes the poster of the question turned off because they get no response. The OP already stated that she was sure that the question had been asked bunch of times. If you look at my opening statement open mindedly instead of on the attack you may interpret it completely differently.
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rdgcleveland. I agree with Luvlee. Sometimes it's just the timing of a post. Everyone on here strives to be as helpful as they can. I'm sorry that you felt Chemmie was being rude, but I will say that she is one of the most helpful people on this site. I feel strongly that she wasn't trying to be rude or condescending. She is a very matter of fact person and was just stating that she has helped others on this subject before. I hope that you received the help you needed and are inverting away!
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thx luvlee i was having a pulling in my shin when i went upside down i just changed my warm up routine it didnt have anything to do with the way i was getting into it, my stretching and warm ups takes longer these days because i recently had two breast reductions…so the move are newer to me me now but better…yeah!
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Good. Warm ups are very important. I like to skip them, but I notice I can not do as much and it hurts my body. I have started doing a fun dance warm up with the pole. I am going to have it perfected and on YT soon. Also, there is a good warm up in Veena has a good one in the lessons on here. Do you have any videos of you doing your invert? I will go look.
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@chem by all means you did help i went to the links i told u thx i just think all this typing crap can come off very impersonal and yes she is very helpful but that one post “scary” i was outta here literally..lol I still read a lot of everybody posting ad watch the vids and try to learn from others.
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@LUVLEE i havnt posted any vids i actually havnt recorded any since last year.
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