Basic Invert Tutorial - Pole Dance Moves
@Jasmine 1 year ago ( 16882 views )
The proper way to invert is done by standing with your hips in front of the pole and engaging your core and upper body to lift your lower body up and over your head. Once inverted, you slowly bring your legs to the pole and place them there crossing your legs at the ankles. Then you release your hands when a secure leg grip is obtained.
We are all anxious to go upside down right away, but our muscles usually aren't ready. It is important to do the proper conditioning necessary just like with any other sport. Some good exercises to prepare your body are knee tucks, handstands, crucifixes, reverse crucifixes (entered from a reverse handstand), spins and climbs. Practicing about 5-10 knee tucks on each side of the pole will strengthen the muscles needed to invert. Grab onto the pole with your arms and raise your knees to your chest and bring them down just as slowly as you lift them up. Stand on your toes and focus on control. If you can do all of these things, then you are most likely ready to invert. When starting out, I would recommend trying all of this on a static or stationary pole even though my pole is in spinning mode.
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really helpful!!! thanks :)
Omg I'm finding this so helpful! I'm gonna try it out right now.
I own a 50mm pole but I prefer the 45mm. I will message you some more information.
What pole do you use and what size? I like the grip of the 45mm, but what do you suggest? I'm trying to make my way to a pole class soon, but I also wanna buy a pole for my house too. I need to be super sure before I spend the money of course. the more advanced moves like going upside down make me nerves to buy a smaller pole because what if my legs don't grip as well as my hands. :-/ Do you have any experiences to share?
It is an excellent form of exercise. It has helped me to lose 40 pounds so far. I just started out on the pole and taught myself. I didn't do anything to prepare myself. If there isn't a studio in your town there are tutorials online. I will message you some links.
Your hands will slip. It is a constant battle. There are some grip aids out there for pole dancers. Dry hands. Mighty grip. Tite Grip. Dew Point. iTac2.
ALSO how do your hands not slip when they get sweaty or anything, do you put anything on your hands? O.o
i really want to learn pole dancing, i also want to exercise lose weight and get healthy. i heard how great pole dancing is for exercise! but it needs strength and i doubt i have any. im as strong as a butterfly. XD any tips on how to work yourself up to a pole? should i just start out with it and learn? also WHERE can i learn, im from a small town and i doubt there are any studios here, are there tutorials online? though i doubt thats as good as having an instructor.
i found this video so helpful!i want to try this so bad. im really wanting to get a pole. lol