Your First Pole Inverts To Master
There are so many cool moves to master after we’ve learnt to go upside down on the pole, that it can be easy to get carried away. For a lot of us, when we finally manage to invert, we can finally try that one amazing move that got us interested in pole in the first place!
The more inverts I teach, the more I realise how important the basic inverts are. I’ve always known this, but the moves I add on as progressions all stem from a certain handful of basic moves.
While you might not have to be able to do “move A” in order to achieve “move B”, move A will certainly make you stronger and safer when you come to attempt move B.
So, here are some of my favourite fundamental inverted moves that you should look to master before trying harder moves (if you’re ready to invert, that is!).
As always, be sure to have a mat and a spotter to help you
I really hope this one is obvious. In my opinion, the Crucifix is the first inverted move you should nail.
Think about squeezing your legs as much as you can and push your hips in towards the pole. Don’t rush yourself. If you’re new to inverting, it’s easy to think that you need to learn every move you see, but being upside down gets harder than spins. Take your time.
The reason I love the Crucifix so much is that it teaches you to grip-on securely with your legs.
Your body will start to recognise this move, and it will automatically become your safety move – your legs will grip on if you need them to.
The are so many moves based on the secure grip that the Crucifix offers – it’ll probably be the first inverted move where you can take your hands off too
The Outside Leg Hang
Whether you call this a Gemini or Scorpio; the Outside Leg Hang offers a brilliant grip.
Using this move you’ll learn to grip with the back of your knee, your stomach and behind your arm pit. It’s surprising how many moves use a similar grip to this – it may just be using two of these three grips, but your body will be getting used to the grip (and the pain!) getting you stronger in this position each time you try.
Being able to hook your Outside Leg allows you to use the knee pit grip to transition into other moves – Genie, Tulip, Cupid and an Outside Climb Over, all rely on this grip.
You can practice this Knee Grip starting on the floor. The more you get confident with this move from the floor, the easier it will be to get the correct grip when inverting.
Take your time with this one – it’ll be a bit pinchy at first!
When you are ready to work on the Butterfly, it’s likely that this will be the first inverted move where you are relying on your arms more than your legs.
When you first try this move, you may feel like your hands are sliding. Your body will need to get used to take your body weight in this way.
Get a spotter to help you and really focus on pushing with your bottom hand and pulling on your top hand. Make sure your bottom arm is straight.
The Butterfly is a gateway move to so many other fantastic ones – Extended Butterfly, Inverted D, Ayesha and Iron X.
Of course, there are so many amazing inverted moves and you may be able to argue that others are super important to pole.
I think the above moves will help to keep you safe once inverted, and get you super strong for more pole moves.
I also love a Shoulder Mount for all of the moves that it can lead to, and a Superman is always a great transitional move.
Which are your favourite moves?
Happy Poling 😀