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I wonder how much of inverting is mental….
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Be sure to condition your upper body too. You start out in a pole hold position which is very tight and strong, with shoulders engaged and elbows tucked in close to the pole. But eventually you have to unhinge those arms a a little bit to allow your hips room to move up the pole. Unbending and lifting from a pole hold position requires bicep, tricep, shoulder, and back strength all working at once. Getting those motions coordinated was the hardest part for me. I can do it well on my right (dominant) side but I still struggle to do my basic invert smoothly on my left side – it's something I work on during each practice.
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Yeah, my weaker side isn't even close, I can hold and tuck just fine, but its much harder. I also was using improper hand placement for the first year I was working to invert (inside hand as it is, outside hand up and over the top) I think I got my side muscles in super shape, but when I went to a class and the girl pointed it out during tucks, and I switched to the hold Veena uses for basic invert "Side Pole Hold", it was like relearning a tuck, the muscles weren't there at all. Its been a HUGE adjustment to use the side pole hold for tucks and fan kicks. The first time I changed the grip I couldn't even tuck anymore, but fans are another thing I incorporate a lot for invert prep. I just watched Veena's basic invert lesson again. I think I am not stepping quite forward enough with my inside leg in order to lead with the outside. I'm starting off in side pole hold with my hips in front of the pole, but touching the pole. When I get back to my dance area, I am going to see if I can adjust that and hope for some magic to happen. I felt so close last night, motivated by this thread. I did have a LOT of fun in reverse handstand entrances though, playing around with leg placements, hand stands, leg locks, etc. I remember back when I first started conditioning, and I couldn't even stay in a reverse handstand long. Now I can do pushups from there. Hmmmm….
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I wonder where I even got that hold from. I was just trying to find it in the gallery, its like outside arm was doing split grip, inside arm was doing side pole hold. So thats how I did all tucks and fan kicks etc. for a long time before I took the class at the studio and the instructor pointed it out. She did say that one of the other instructors inverted from that position, but that she personally didn't like it because it left the outside hand too high on the pole with nowhere for the feet to go. All makes perfect sense lol
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Don't let it get you down. We all progress at different levels. Check out Veena's prep videos for inverting and keep working towards it. If your afraid to commit to a full invert leg on the pole try the inverted V and back down. You will only get stronger and develop more confidence in the end.
I have fallen out of an invert once and I have always been afraid to invert at home. No spotter available and no crash mat yet. The fear of "I've fallen and I can't get up!" keeps me from trying inverts at home. I have a membership at a studio close to home and love the contact with other ladies who are as passionate about pole as I am.
Good luck and keep on tucking. You will get there in the end. https://www.studioveena.com/img/smilies/icon_cheers.gif
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Hey Ginger!
The Tuck is really not the issue. As we said before… we can both tuck fine, just not tilt. There's that second step after tucking that seems to elude both of us.
I've been using Veena's lessons since the new year, which is where I tend to get my current invert from (including swinging my leg out and up), but it is still very difficult to bring my hips upwards.
I don't think commitment is really the issue. I've been trying to get the invert, or a more controlled one, for more than a year now.
I've fallen out of a CAR, actually, and it's still not working too well for me. I can CKR just fine, though 😉 I just keep doing CAR's from the ground, until I know that I'm confident in the type of grip.
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Lay with your head by your pole and feet facing away. Grab pole over your head and lift your legs straight up. Now try to get your butt off the floor and touch the pole. Lower legs down slowly and repeat, although this time spread your lega and try to straddle arond the pole and touch the ground behind you. Lower. Repeat from straight leg. Reapeat. Repeat. Repeat. It is the second part of the lift (getting your butt off the floor) that allows you to get your crotch to the pole.
Similar to this video: http://www.youtube.com/watch?v=VYwPqC2qpTE
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WOW…I really need to learn to read before hitting save!
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Runemist, I rarely do CAR, most things can be done with CKR anyway so if it doesn't work for you no big deal. Also, I think your inverting is fine, and that it's really a matter of just practice now. Dwilzie, if you could post a video of your attempts it would be helpful.
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I definitely plan to get a video. Its very hard to upload as I have a satellite internet connection, it takes 6+ hours to upload a 3 min video. I took yesterday off pole. I will see what I can do tonight. I appreciate everyone's continued advice and support. I will also try the plow-like pole exercise Chem explained (if I'm understanding it correctly….)
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Hi Dwiizie and Runemist,
I noticed your both saying that you are able to tuck but can't "tilt". I'm curious if this may have something to do with upper body/arm engagement during the invert rather than placement? Many people I've seen struggle with getting their butts up and over often fail to keep engaged arms through the entire invert. In my aerial class, our teacher calls these folks "saggers." Basically they stay engaged as they lift but than allow themselves to drop or relax into straight arms once they pick their feet up and can only get their toes pointed to the ceiling rather than the wall behind them. If this sounds familiar, try focusing on keeping your arms and upper body completely engaged as you tuck AND tilt, meaning arms bent at elbows, pole tucked into your armpit, and shoulders back and strong.
Either way, keep conditioning and practicing and you'll get it! -
Thanks Ari. I will pay close attention to myself during next practice. Im trying hard to keep elbows close as well.
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