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split grip/under hand grip
Bottom hand – palm facing up fingers down Top hand – palm down fingers up
Any tips for this grip? I cannot get this grip to save the life of me, it just doesnt feel secure. I tried it with my non dominate on top and totally hurt my rotator cuff.
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3 Replies
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Can you do this with the bottom hand fingers up? It took me almost 2 years to have the strength to do this move and I hurt my forearm muscles so many times. For me, that bottom hand is not really gripping at all but pushing your body away from the pole. Once you see how much the upper arm is really doing it gets easier. I practiced this not gripping the pole at all with that bottom hand, fingers up like I was pushing open a door.
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It’s very important NOT to grip with the lower hand but to push with it as Pam said…this can cause forearm injuries if you try to grip.
Therefore it’s not exactly an easy grip to manage..you are pretty much spinning one-handed so it’s quite difficult to engage your shoulder thus protecting your rotator cuff.
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i have my girls start this from the floor, kneeling. put your hands in position, and work on engaging with the push on the bottom arm and pull on the top arm (really keep your shoulder down, engaged, and away from your ear) until you can hold your weight enough to slide your knees up from underneath you to land softly on the balls of your feet. does that make sense? a lot of times people don’t realize how much you have to really engage that top arm. instead of just hanging off it, you are really pulling the pole in towards you, and counterbalancing that pulling force by pushing against the pole with your bottom hand.
make sure your lower arm is in neutral alignment, and that you don’t have your elbow hyperextended, that’s a realy easy way to put a lot of stress on your bottom forearm!
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