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deadlift
Can any one give me some strength exercise and moves that will help with deadlifting. This is my new pole goal and ready to take it on, I’m just unsure in how to go about starting the movement. I’ve watched YouTube, but there aren’t many tutorials for beginners. Help…please 🙂
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14 Replies
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Can any one give me some strength exercise and moves that will help with deadlifting. This is my new pole goal and ready to take it on, I’m just unsure in how to go about starting the movement. I’ve watched YouTube, but there aren’t many tutorials for beginners. Help…please 🙂
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Deadlifting into what?
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Twisted grip deadlift
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This is not an easy move. Can you handspring? Can you Ayesha? Can you lower into the move from an invert and get your balance? If you cannot then pause. Do you have the flexibility in your shoulders to do this move? Can you pretzel? Can you twisted ballerina? If not pause.
Here are some good tips but I also urge you to search this forum about the dangers of twisted grip lifts/handsprings.
http://aerialamy.com/blog/2011/11/01/tuesday-tips-twisted-grip-handspring-from-the-ground/
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The moves you are talking about are way beyond my level and I am not sure that this what you are referring to but I happen to run across this video today on the twisted grip lift. I hope you find it helpful some of the commenters say it is the best tutorial on this move:
â–º 7:58â–º 7:58
http://www.youtube.com/watch?v=AmbZS_46LaQ
Dec 8, 2011 – Uploaded by foxxyauthority
A few tips & tricks for achieving a Twisted Grip Lift presented by Dakota Fox of Aradia Fitness … -
So I learned this move and here are the tips I used (Assuming you can handspring already):
First, lowering to the ground slowly from my handspring. If possible, pause for a few seconds before dropping my feet to the floor
Second, descending to and Iron-X and lifting back to my handspring
Third, standing next to the pole on my tip toes and reaching my top arm up as high as it can, then place the bottom arm accordingly (It should be bent) Try pressing out without jumping so your feet are off the floor, hold, and bring it back down. Once you can do this, try pressing out, and lifting and lowing your hips just a few inches a few times.
MAKE SURE YOUR TOP SHOULDER IS ENGAGED AND PULLING DOWN THE ENTIRE TIME. If it hurts doing any of these, it is not engaged enough. let me know if you want videos!
If you can do all these, you can deadlift 🙂
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I second the others – especially with twisted grip – this is not a beginner or even intermediate move. I personally (to save your wrists and prevent injury) wouldn't attempt this until you can reverse down from a true grip extended butterfly with control (Iron X).
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I agree with the fact of be careful. I got hurt in my lower shoulder. I think I began trying it to soon. Now I can only get it by kicking and bringing the leg behind the glutes, then put them in V.
I really dont understand but this move in particular become obsesive. I saw the Dakota video and found it helpful but if anyone knows about others, let me know, please. -
I will add to my questions: can you aerial shoulder mount? You need to be able to have similar engagement of the abs to do this move properly.
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In my case I can do souldermount even aerial way(from figurehead). From floor I can do it slow using cup grip or less slow with twisted grip. For me, twisted grip for shouldermount is a little unconfortable but with cup grip no big deal. Also I can do cartwheel with very little kick.
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Chemgoddess1 to answer all of your questions, YES i can do all of the moves that your inuring on.
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Jseridan, yes videos will be helpful. My dead lifting is coming along and pretty good so far. My iron x needs improvement but its also coming along nicely too. Thanks for all of your helpful advice.
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So here is a video of all the steps I listed. Not my best deadlifts, but I poled 3 hrs and taught today, so Im tired 🙂 this is twisted grip, but it works for all grips. The first shows lowering and holding, then lowering and lifting your iron x. Then pressing out and holding with no kick. Then small hip lifts in that hold. Then deadlift 🙂 http://youtu.be/JqnWKTK198M Studio veena wont let me upload the video, so it is on Youtube.
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Jsheridan thank you so much!!! I will start doing these exercises tomorrow. Your strength is amazing. cant wait to get on you level. 😉 will do a follow up video for you when progress is being made 😛
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I am also aiming to start learning this so thank you for all your tips!
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