[FreeTheSun]

If you extended the leg on the pole so you’re holding on with just your ankle, it would be an extended butterfly. But as it stands, it’s just a variation.

[FreeTheSun]

Someone might have bruised that, but you shouldn’t because you shouldn’t be jumping into anything or banging your crotch hard on the pole with really any move, so you shouldn’t worry too much about this. Wrist shouldn’t bruise much either because it shouldn’t be colapsing around the pole. Thighs yeah, you’ll most likely bruise there.

[FreeTheSun]

that’s the same way to get into the flatlinne you just stay parallel to the floor and bottom hand on

[FreeTheSun]

No prob.

Note on dancers often doing the splits wrong. I haven’t learned the anatomical reason yet, but apparently you’re supposed to walk the back leg back going into splits not letting the front leg slide forward (too easy for injury and to twist your hips so they aren’t square). I’m trying to figure out why one way makes more of a difference, but thus far no luck. If anyone knows why or have a decent hypothesis, I’m all ears.

[FreeTheSun]

Yes, it takes both strength and flex for that. You can build the strength with resistance stretching or things like squats, lunges, etc. plus stretches.

[FreeTheSun]

Just do a search and you’ll find tons of info. There are lots of threads about various stretching techniques and such this, is from one thread.

There are 2 threads going here that have good info:

Official Splits Progress Thread

In the resistance stretching thread there are a few other links and reviews of other methods. I believe towards the last pages there is a link for Splits in 6 weeks.

Basically you just need to work on it with stretches and be consistant (and don’t believe the 6 weeks, it only works for a select few).

[FreeTheSun]

I know x-pole stopped putting a limit on their poles, because so many people kept "breaking" the limit and it still being really safe (if installed properly). So I think it depends on your pole and how well it has been put up.

[FreeTheSun]

I think a good way to judge pole comps would be similar to how they judge synchronized swimming.

http://www.gostanford.com/sports/w-syncs/spec-rel/102401aaa.html

Synchro is really similar to pole in that there are certain moves but then there is a lot of artistry that goes into it as well. So one group of judges judge on technical skill and another does the artisty aspect, then those are combined to create the final scores.

Alternatively, I think that certain pole comps with emerge as having a more technical/tricks focus, where as others will emphasis the more creative/dance aspects and as competitions get better estabilished people will know that for such and such comp to expect this and for such and such comp expect that.

It is really difficult to judge things like this, I know I wouldn’t want all that pressure.

[FreeTheSun]

I’ve never used these but they seem to have some good info for contortion.

http://www.contortionhomepage.com/training.html

http://members.fortunecity.com/tchb1/

I do the twist standing too but I have friends who have complained that it tweeks thier knees.

[FreeTheSun]

Do you mean side as in one leg front one leg back? Cause if you do you might just need to be working on oversplits. This gal in my old synchro team had had perfect flat splits for years and never felt a stretch so coach put books under her feet to put her in slight oversplits and she was shocked to find she felt a stretch.

For a back twist you could kneel facing away from your pole and twist back towards it and use the pole to push you a bit further than you would be able to go on the floor. Technically you can do this standing but it bothers some people’s knees to twist like that.

But overall I think if you work on engaging the muscels while you’re in the stretch that you might find you feel it more. I have somewhat hypermobile shoulders and that is the only way I feel anything with them. Just a thought, I’m sure some of the more knowledgable ladies out there might have a better idea of what to do.

[FreeTheSun]

mine would sometimes do this if I hadn’t gotten the screws back in just right. Norm after I took it off spinny mode I would tighten them the best I could and then practice a bit more. After a bit it would wiggle a bit and I would retighten them and it would be perfect from there on out.
Granted this is the old x-pole so I don’t know if the new ones might be the same.

[FreeTheSun]

The hardware store will have it. I forget what size I got. You could always just take the base with you if no friends have allen key set that you can borrow. It’s a bit bulky, but then you know it works.

[FreeTheSun]

I haven’t (but I’ve been the same weight/size since 7th or 8th grade…I grew fast), but I know there are several ladies on here that have.

It really depends on how intensive your pole workout is. It if has lots of dancing (a.k.a. cardio) you’ll prob shed faster. Where as if it is more strength focused then muscles you’re building will help you burn the fat more easily when you are doing cardio, but you still need that cardio element.

[FreeTheSun]

Yes, it hurts at first. And yes, like pole burn you get used to it after a while. I still really hate carpet burn, but hard wood floors are no prob now. Tough it out and it will pass.

[FreeTheSun]

https://www.studioveena.com/forum/viewtopic.php?t=2989

I think this is what you were looking for