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It took me a long time to learn how NOT to kick into pole inverts! When I first learned how to do an invert (not properly either - and not the fault of my pole instructors!)
I learned how to invert from a DVD - which I still think is a great DVD and it helped me to understand the nature of the inversion, but I kicked into, focusing on getting my ankle/foot to "hook" onto the pole instead of using back, ab and core strength to tuck into it.
My pole instructors at Venus Pole Fitness in Turlock, California, had taught me over the 6-week course when I was there, to climb, sit, do 'sexy push-ups' and lots of hard-core ab work. They really pushed me, helping me to build lots of glute, hip, ab, leg and upper body strength. Being good pole teachers, they had not introduced me to the idea of inverting yet. (A very good sign that the pole instructor will lead you on a safe learning path!)
There are so many different ways to stretch and warm up but I'll just focus on some stretches that are particular to inverting. Click on the links to see the illustrated exercises and demonstrations.
Learning to do what are commonly known as 'pole ups' sort of like 'pull ups' except performed on the pole and the body mechanics are a little different. This will ensure you have built enough upper body strength to hold yourself on the pole and start to learn to do pole inverts properly.
If you don't have a pole yet, use a pull up bar - you can get one pretty inexpensively at Walmart or a sporting goods store for about $30-50. It can be installed in a doorway.
Most of us women were never taught to do pull-ups or chin-ups, and a lot of us couldn't do one before pole dancing! But if you are starting out, or looking to build more back strength, do these:
Don't Kick into Pole Inverts > How to Do a Basic Pole Inversion
I’m a big lover of Itac but now I’ve entered a Pole Comp where this amazing grip is banned and now I’m having problems doing even simple tricks? 😱 I can
Read all about Eilish Foxen, the author of the "Chrome Chronicles" blog, a fun-to-read, humorous look at the struggles and triumphs of an ordinary girl turned pole dancer.
Read all about Jena Clough, 2nd place winner of the 2017 Dance Filthy USA pole dancing competition and owner of DreamFyre Pole Fitness!
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