Pole Conditioning Tutorial: Inverts - Pole Dancing Tutorials by @Elizabeth_bfit
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- Опубликовано: 9 окт 2024
- How to get stronger for pole...focus on your basics and evenly working both sides! I spend 99% of my training focusing on simply conditioning. If your basics are strong and clean than all your tricks and transitions will be as well. Try adding invert conditioning into your pole time at least once a week. Do 3-5 inverts on each side (depending on your pole level) to start and over time work up to more or multiple sets. Sometimes do your invert conditioning at the beginning of your training when you're fresh and sometimes add them at the end as a post training burn out. Focus on quality over quantity. If you are inverting with straight legs focus on getting rid of those little micro bends and when you're too tired to resist the pull of the micro bends then go to bent leg inverts.
Inverts (3 levels: floor, standing, aerial):
• Beginner: Lying on the floor and standing tuck ups.
• Intermediate: Standing with feet on the floor.
• Advanced: Aerial invert.
Maintain the pelvic tuck, lower abdominal engagement throughout exercise.
Focus on maintaining control on the descent from all three levels.
Please hit that subscribe button for my RUclips channel and catch all my upcoming tutorials as well as all things pole, aerial, contortion, and calisthenics! For more tips, tutorials, online classes and training ebooks go to: www.elizabethbfit.com
Try adding these to your training sessions and please tag me in your endeavors with @elizabeth_bfit and #elizabethbfit. If you are having trouble with your inverts please post your videos and ask your questions and I will give pointers and tips as needed. If you have any questions about this tutorial please leave your comments below and I would love to answer them. If you have any requests for future tutorials please leave them in the comments below!
Great video! I'm trying to master my invert while at home for this coronavirus quarantine.
Perfect time to work on it! If you're looking for more training at home check out my online program that just launched: www.elizabethbfit.com
I learn every time a lot from the wonderful tutorials that you are teaching us ! Thank you Elizabeth !
My pleasure. Glad you are enjoying them.
Love both the tutorial and the description of it! I have invested tons of time in my straddle invert because I understood from the beginning that this one is one of the most important strength building moves on pole. I like that you present conditioning for all levels of it. Yes, videotaping myself helps a lot to see all those small things I want to improve and clean up. It's true that you should always practice as if you are performing because it's so easy to fall back again! i have purchased your Conditioning for Pole ebook because the description spoke directly to my heart and I am very happy I did :) I am literally surrounded by people who neglect conditioning and just check tricks off their list getting frustrated when they can't do them at once as they did when they first started... I can relate to everything you say and I also have a martial arts background. Thank you, Elizabeth, and have a very happy New Year! :)
So happy to hear this! You will never regret focusing on conditioning. Looking forward to seeing your pole progress in 2019!
You're so great! Best pole tutorials I've found. You have all the answers!
Thank you for expressing your appreciation 🙏🏼 If you have requests for future tutorials please let me know.
Thank you for posting amazing tutorials especially explaining things the way you do!! Very easy to follow unlike other RUclipsrs
:(
You're very welcome! And thank you so much for that 🙏🏼
Great tips thanks your definitely fit...
The best tutorial
Thank you! Any requests for future tutorials? What moves are on your bucket list?
Amo tus tutoriales!!!! Me encantaría ver figuras para las que no tenemos muy buena Flex de piernas! Saludos desde Patagonia Argentina
Will do! Adding that to my list!
Awesomely explain......................:)
Thank you Alex. I appreciate the feedback.
Thanks so much for your great video! I was wondering if you had any specific advice for getting your hips high enough to cleanly do an outside leg hook? I find once I get up there my hips are too low so I can't hook my leg without my hands getting in the way.
Thanks!
Molly that is a fairly common problem. I'd recommend watching my invert training videos and upping your inver conditioning. ruclips.net/video/HPTVZZ2ajPA/видео.html
@@Elizabeth_BFit thanks so much for your response! I'll definitely do that
Killer abs! You are goals!!
Awww thanks 🙏🏼😘
Super helpful!!! Thank you!
Glad it was helpful!
I'll definitely try the floor exercises. Standing up, I'm unable to tilt backwards. Any pointers on what muscles to use?
It takes time to build the muscles for the standing tilt. Keep working on the floor ones and as much of the standing ones as you can. Psoas engagement is a huge part of the standing tilts.
thank you for your amazing video! do you have anything on leg flexability for ..not flexible people? like ,the best conditioning for your hips and hip hamstrings
So glad you enjoyed it! And YES I Do! Check out this 15 minute hip flexor and mammies stretch routine that you can download and follow along here: elizabethbfit.com/15-minute-stretch/
I'd also like to make a request for all grips Ayesha and handsprings conditioning :)
Hi Elizabeth, thats for those tutorials. Why you don't use your armpit grip? when I teach to inverts i always focus on that grip. Do you think is not usefull, do you think is not necessary? sorry if I ask but there is no way to have a confrontation beetween instructor and tolk about technic and biomechanics of pole dancing.
I use both. For a standard invert I most definitely encourage the armpit grip because the more skin contact the better. As we start getting into more advanced transitions into inverts it becomes less relevant.
Wow! My two favourite pole dance teachers/youtubers together! Thanks to both of you for your super instructive videos!
@@thedolcetto81
Hey Liz - I'm in between bent knee and straight leg invert from the floor. For me, it's a big leap from the floor to the straight leg invert as in your video demo. What conditioning do you recommend to get to clean straight leg inverts?
Work on your knee micro bends on the floor (ruclips.net/video/9wXfKbeJP-M/видео.html) to build the body awareness and brain's ability to multi-task. And for your inverts, train them with one knee straight and one knee bent. Focus on trying to keep that straight leg all the way straight throughout and alternate which leg you keep straight. 😊
I struggle with sliding down during my pole abs using the stronghold grip. Do you have any tips in strengthening the stronghold grip? My hands aren’t sliding so maybe it’s my bicep to chest position.
Make sure that your elbow is pointing towards the ground when doing these. You want your bicep to be parallel to the floor or lower to improve the mechanical advantage of your bicep. But if you post a video in my new Facebook Group I can see exactly what you're doing and have a better idea and what is going awry. Here is the new FB group I set up: facebook.com/groups/366253234190730/?ref=bookmarks
Elizabeth Blanchard thanks!!! I will definitely do that
I've been doing pole for three years now, and I still cannot invert properly. I can kick myself up into leg hangs, but I can't do a true invert and I have no idea why. I have been conditioning like this for months, but I just can't tip backwards. What am I missing? The tucks feel fine and secure, shooting my legs up the pole feels fine and secure, I just can't tip and it's SO FRUSTRATING! :(
Ashley, you are not alone in this! There are a lot of variables involved so I can't say with 100% certainty but I find that one of the common roots of this problem is a disengagement or weakness in the psoas. It's crucial to inversions and all things that bring the upper and lower torso together. I'm adding this topic to my list for a future blog because it is a common frustration for many. I would recommend taking it back a step and focusing on psoas engagement. If you'd like some guidance on psoas exercises and strengthening your inverts I'd be happy to set up a Skype private with you. Feel free to email me at: info@elizabethbfit.com
@@Elizabeth_BFit Thank you so much! I spent some time conditioning and I was FINALLY able to invert! I fell out of it pretty quickly, but at least now I know what I need to keep working on!
I feel like there is a disconnect somewhere in my back. Its lke my torso is working to invert but my hips and butt are dragging everything down and just wont lift so I can get the tilt. It's so frustrating. I've been poling for 3 years and I dont know that I'll ever get my invert.
@@Elizabeth_BFit I am having the exact same problem. I am going to try these exercises, thanks.
I've been trying to invert but I just can't get my hips up and it's so frustrating :( wonder what I'm doing wrong
Hard to say without seeing what you're doing. There is definitely a significant amount of strength involved with inverting and it takes time to develop that strength. If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for feedback and pointers.
facebook.com/groups/EBFitPolers/
Does anyone else have trouble with the alignment on the floor conditioning exercise? It's quite tricky to seamlessly get my legs on either side of the pole. I can get there, but it's pretty clunky (not unlike my inverts) Is it a back flexibility issue?
Hard to say without seeing what's happening. If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for feedback and pointers.
facebook.com/groups/EBFitPolers/
Hi Elizabeth, inverts or shoulder mounts, posterior pelvic tilt makes the tucking so hard: it's really where I struggle the most, see on Instagram: @helenepole Thank you for any tips!
Yes the struggle is real and just know that you are not alone! I've actually been geeking out on the topic of posterior pelvic tilt lately. It's one of those things that is coveted by those that don't and often disdained by those that do. I'm working on a blog post covering this topic to build awareness and help combat some of the struggles and muscle imbalances that come with it.
@@Elizabeth_BFit Oh that would be fantastic, thank you so much. I'm trying to find other ways to condition so I don't keep "cheating" and strenghtening the wrong muscles, making things eventually worst... it's a whole life of bad posture to correct really... Looking very much forward to your blog post!
I was really hoping to get great abs by just doing hollowbodys from one of your other videos. 😢
Lol, well those are great to. Hollow body drill are great for when there isn’t a pole or bar to train on.
Wow interesting I’ve never seen you work out with long leggings on I can’t wait to get a pole hey man have you got a six pack so strong love it beautiful thank you 🙏🖼❤️
I love wearing legging for training in the winter time! Summers in normal are way to hot for leggings right now.