Learn Pole Dancing: The Basic Invert
12 Jan 2010
Lucy
3 Comments →
A regular series showcasing moves from Pole Exercise DVD 1.
Difficulty: Intermediate
There’s no doubt about it: inverting on a pole for the first time can be scary.
Perhaps you’ve been pole dancing for a few weeks, building up your move repertoire and now you really want to try some of those amazing inverted poses.
But there’s just one problem…
I’m scared of falling on my head!
First, let’s talk about why inverting is not actually that difficult. I’m sure you’re already comfortable holding yourself on the pole with your legs in the Icon Pose or when sitting on the pole, and once you’ve inverted you’ll be gripping the pole in much the same way.
There’s a lot of grip on offer, and the Basic Invert leaves your body wrapped around the pole so it’s a pretty secure pose too. In fact, if it weren’t for you being upside down, this move would almost be too boring to discuss.
Preparing to invert
Usually the worry about inverting is a much bigger obstacle to success than actual ability, so take some precautions to make yourself feel better. Get a friend or partner to spot for you: have her stand close to the pole and press her hands against your back once you’ve inverted to help you hold the position.
Steal the sofa’s cushions and put them around your pole, or think about investing in a specially designed pole mat.
Your pelvis should be leading the move, not your feet. Stand next to the pole and tilt your body back while letting your arms straighten to get a feel for the movement required for the Basic Invert.
One of most useful training moves can do is the High Kick, as you’ll pass through almost exactly the same motions when you do a full Basic Invert. Practice the move a few times in a row and try to get your feet higher off the ground each time. Make sure the kick is explosive and remember not to cartwheel your legs.
I know it can be tempting to take a run up to get into this move, but please try not to. You’ll get little extra lift over kicking up from a single step back, and there’s a danger that you’ll have less control if you fling yourself at the pole.
Taking a step back is OK if you need a bit of extra power, but eventually you should be able to do a dead-lift invert with no kick at all.
In detail
- Place your dominant (stronger) hand high on the pole and your other hand just below. Stand with the pole on your dominant side.
- Step forward with your inside leg and kick up with the opposite leg (if you’re right handed, this is your left leg) and hook your ankle around the pole above your head.
- Bring up your other leg and cross the ankle over the one already on the pole. Push your hips up, straighten your legs as much as you can and extend your head backwards.
In action
Top tips
- Allow your upper body to drop backwards and your arms to extend as you lift your legs up. It’s much harder to invert if you keep your body upright and close to the pole.
- Once you’ve got into the move, extend your legs up the pole, push your hips up and drop your head back so you can see the floor. (I know I’m not looking down in the pictures!) This makes it easier for your arms to hold your weight and stop you sliding down the pole.
- If you do begin to slide down the pole, allow yourself to descend slowly until you come to rest on your upper back. Resist the temptation to flip out of the move by dropping your legs as this can hurt your back.
- Make sure you don’t bang your hips when inverting. Ladies’ hips tend to be more prominent and whacking them against a pole is very painful. Start with your hips in front of the pole if you’re not kicking into the move; otherwise remember to allow a little room to clear them as you swing up.
Find this move and 65 others on Pole Exercise DVD 1.
3 comments
I’ve only been practicing for a couple of days and I’m kinda proud to say that already on my fifth time on the pole I managed to do the basic invert! Yesterday I had my sixth “session” (I have a pole at home) and I was able to take it a step further by move my arms so that I -if I’d let them go- would’ve been in the inverted crucifix but I was sliding to much to do that:(
What’s your best tip for a complete inverted crucifix?
Hey Artemis, well done on your super achievement! To take your invert to the serpent/inverted crucifix. Once your in the basic invert, slide your legs as high up the pole as you can. Make sure your knees are next to each other (on opposite sides of the pole) and your legs are locked. Now walk your hands one at a time round so that they are on the floor, with your chest flat against the pole. Keeping your hands flat on the ground for support, squeeze your legs and GENTLY lift your hands up, if you feel yourself slide, put your hands down. Practice this until you find the grip in your legs and eventually you will be able to take your hands fully away from the floor, and one day you will transition straight into this position once the leg grip is familiar. Remember to use a spotter or crash mats for extra safety :) Good luck and let me know how you get on! x
I did it! :D I’m so happy (and sore^^)! The crucial thing for me was to really straighten up so that the knees came next to each other, like you said. That really allowed the whole lenght of my legs to SQUEEZE:) Thanks so much for the feedback, can’t wait to start practicing the hands-free scorpio next;)
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