[jsheridan]

However it can be done in twisted grip as well, you just need even more shoulder flexibility/stability/strength than a regular TG hangspring

[jsheridan]

Toby and Suzy Q…Michelle Shimmy and Matty

[jsheridan]

OK, it was dark, I can try to refilm the video since this is so dark. Let me know if you can see it. You can see in the CAR, my legs drop and my hips push forward, similar to a cobra stretch. In the CKR, my legs keep pushing up to the ceiling. It is more similar to the stretch I do at the end, where it ends up being upper back/ shoulders. Try that stretch, and see how far from the pole you get. That is how far you should be able to get in the CKR. Doing shoulder stretches will possibly help you gain more bend than back bends will. Especially with your past. http://youtu.be/keT0PHSSlc8

[jsheridan]

There are variations in both the CKR and CAR. The CAR is more of a total body back bend, but really incorporates the shoulders. Your legs are (ideally) flat and parallel to the ground, with your hips forward. In CKR it is almost entirely upper back and shoulders. Your hips should not be forward or you will lose the leg grip. Do you feel it stretching your back? Is this your max flexibility? if so, then yes stretching is the answer. If not, try grabbing you hands higher, and really use the muscles in your upper back and triceps to push your chest forward, while pushing your hips back. Let me know if you want pictures/better descriptions haha. Im bad at words.

[jsheridan]

Yes, it is that deadlift is possible but requires a lot of strength. I have seen many people do it.

[jsheridan]

So a few things to start thinking about based off of where you are.

1. It seems the pull is ok for you, its the push? Start working on things like handstands. These can be done with a pole, wall, or modified if full handstands are not your cup of tea. Work on pushing out of your shoulders. When you are upright, and pulling, you always want your shoulders pulled down and away from your ears. When upside down and pushing, it is the opposite. You want to push out of your shoulders so that your biceps are against your ears. This one of the most frequent mistakes I see with inverted brackets, like butterflies, ayeshas, catepillars etc. You can also work on handstand shoulder shrugs where you go into your handstand, your arms stay straight and you push and relax out of your shoulders. This will build the strength to hold the bottom arm better.

2. Some things on the pole that will help is working on different entries into and out of simpler moves, like the basic butterfly. This will help you build the body awareness and more control over the moves which will make more advanced moves easier. For example: Butterfly to inside leg hang, butterfly to brass monkey (two options) butterfly to pole sit or remi sit, step up to butterfly, jasmine to butterfly, etc. This list goes on. You say you can caterpillar, can you full reverse climb? Those are also really beneficial for strength building

3. When it comes to more advanced moves holding your body away from the pole, ab strength and control is just as important as your upper body. Your core should always be fully engaged. I usually have people start in what I call “hollow body” for all of them, and then once you have control you can start to move around. That is where your abs are engaged and your back is ever so slightly rounded.

4. Work on pike holds with the pole. This is like an extended butterfly, but with both ankles together in a pike. This will help you feel out the position of holding your body away from the pole in a stable place.

5. As for the twisted grip/split grip debate, here is my take. Twisted grip is not for everybody. You need both extremely flexible and extremely strong and stable shoulders for it. Having both is difficult and takes a lot of work. However, having strength in your full mobility is extremely beneficial for injury prevention, so done correctly and safely twisted grip can be good for you. Always master the split grip version before beginning to attempt the twisted grip version of any move. if the only reason you are doing twisted grip is because it is easier and you arent strong enough for the split grip, then you should not do twisted grip yet and you will hurt your shoulder/wrist/elbow. if at any point you feel pain while doing or after doing twisted grip, stop.

If any of these do not make sense, I can send videos of what I mean. Once you master the body mechanics and gain control over everything, moving up in the progressions will be easier. However, they still take a lot of time and patience. Everyone progresses at different rates so dont compare yourself to others. I have students who invert with 5 classes, and students who invert within 5 months. All of that is completely normal

When you see people who dont look like they have a ton of muscle doing strength moves, frequently it is more that they have mastered their body and physics to do things with the least strength possible, which is when pole looks effortless. Muscling through moves can be done, but will never look as smooth.

I hope this helps!

[jsheridan]

I can give you a lot of conditioning moves for these, but I need to know where you are. You say “new to pole” How new? These moves are extremely difficult and not beginner moves at all. I came in as a competitive gymnast who could do about 10 pullups, and it took me almost a year to deadlift and I learned at a freakishly fast pace. I have a (male) student who can split grip handspring and is working on starting to plank his body away from the pole, and he cant do what you describe for more than a second or two yet. If I know where you are, I can give you good moves for your level so someday you can do these.

[jsheridan]

Both split grip phoenix and cup grip phoenix are possible, but are different and do not come from a reverse grab. Cup grip travels forward from what I call an “extended double cup grip spin” and then drop your bottom hand and lift. the lift is actually easier than a TG pheonix because of the direction of travel but the hand change is difficult. Split grip is from a carousel and is significantly harder. Iron X’s are possible in all grips, including elbow.

Here is your cup grip phoenix http://youtu.be/jkAaVyanTVY?list=UUFNT3ixMCQSAqTW3hUo8LPg

I dont split grip because my top wrist always hurts so I only twisted/cup grip.

The handstand with one arm on the pole is a little different than regular TG handsprings because with your back to the pole, your arm is actually neutral. Its not until you rotate your chest to the pole that your arm twists.

I dont know of a single move that is not possible in other grips, but there are a lot of transitions that are only possible in one grip.

[jsheridan]

I am not sure what all your restrictions are, but any recipe that calls for tapioca can be replaced with potato starch or corn starch. I will look at what I have bookarked at home. I havent baked for a while and cant remember them off the top of my head

[jsheridan]

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[jsheridan]

As a former artistic and rhythmic gymnast, yes they train both sides if you go to a good gym. Actually, a few years ago, RG changed their code of points that half of your elements needed to be on your weak side to decrease injuries from over-training the good side.

I think training both sides is important, but not total equality. All moves require strength so continually working one will result in imbalances that will result in injury eventually. I always do both, even though one side can do more advanced variations.

[jsheridan]

Here are 5 different entries. I find 1 and 3 the easiest, but different things work for different people. Let me know if you want more details. The meat hook does require a lot of strength. http://youtu.be/MvRlQ2JCSZE

[jsheridan]

I can post a video of about 10 different ways in, but the key is to keep your hips high by really pulling up with your oblique. Then use your abs to pike your feet towards your face to keep a stomach/thigh hold. let me know of you want a video!

[jsheridan]

Which variation? The one with a hand hold or the one with the armpit hold? They are both similar, but very different.

[jsheridan]

Another good option, depending on your studio is a work study program. We offer that, where we take advanced, committed students and have them assistant teach with us. it starts with them demoing the skills, then building to helping the teacher, then eventually them teaching with the old instructor watching/giving feedback, then eventually teaching solo. Its a great way to get your feet wet, learn to teach safely, and get feedback on how to improve so you are confident teaching. There is a lot to teaching that you cant learn in a certification (not saying certs are bad, they are good if you have no experience, but don’t cover the little things you will encounter while teaching).

Not all studios offer this, but it cant hurt to ask!