Conditioning exercises for pole invert / straight leg invert

Working on your no-kick invert or want to start inverting with straight legs?
These conditioning drills will help you build the core and leg strength to deadlift into your inverted V and, eventually, to lift into it with straight legs. Ye-ah!
There are 5 levels - choose your level and don’t jump ahead! If you struggle with level 2, stay at level 1 until you are strong enough to move on!
1. Make sure you’re warmed up first!
2. Start with 5 reps on each side, for 3 sets. As you get stronger, build up to 10 reps on each side for 3 sets.
3. Rest between sets.
4. Reset your position between each rep!
5. Think - shoulders back and down.
6. Control the movement - no swinging, kicking or jumping!
7. DO BOTH SIDES! Yes, even if one side isn’t quite as pretty!
Let me know if you try!
Full details of my online strength training programmes for pole dancers can be found on my website: www.thepolept.com

[@lolatten]

Thank you ! this is exactly what i was looking for!

[@ThePolePT]

Aw thank you, Lou! Glad it helped! :)

[@drpolefit6271]

Would you please write a book for conditioning exercise for each move ؟

[@ThePolePT]

Oh wow this video is so old now! 😅I cover a lot in my book, 'Strength and Conditioning for Pole' - at the end of that book there is a section with key movements and pole conditioning as well as 'off the pole' suggestions for each move. And it goes well with my second book, 'Pole Anatomy', which is more about the theory (but combined with the first book, it gives you a good guide to figure out the right exercises). But yes - maybe I should make one that is just pure conditioning for each move, like you say! 🤪 Here's a link to my current books for anyone reading that might be interested: www.thepolept.com/pole-pt-books/

[@hockeygrl195]

do you feel yourself using your lower abdominal muscles at the top of your straddle invert? I'm just trying to figure out what it should feel like. thanks!

[@ThePolePT]

It’s difficult to say as it will feel different for everyone, depending where your strengths and weaknesses are. But at the very top position, if you have got to the point where your crotch is at the pole and your arms are straight, it is actually much easier to hold as your hips are over your shoulders and your extended legs, with the assistance of gravity, create a balance point that assists you. If you haven’t quite made it all the way up, your arms are still bent and there is a big gap between your crotch and the pole, in that point - yes, you really will feel your entire core working (and arms big time, too) as it is a lot harder to hold in this position! Hope that makes sense and helps in some way?!

[@hockeygrl195]

Thanks for such a detailed response!! That definitely makes sense and helps a ton :)

[@sheilahrbful]

If I train with a horizontal bar the same movements would it still help the invert? (since I still did not get my home pole) Thanks

[@lilliancherry496]

A straddle on a lyra (aerial hoop) feels pretty similar to the pole so it should work similar muscles

[@mollywilkes4565]

My legs proper shake/tremor when I straighten up to do it, any tips on which muscles might need stretching/strengthening? 😊

[@ThePolePT]

It's a lot of hip flexor and also quad strength! 💪I did a blog post recently about hip flexion that goes into a bit more detail on anatomy that you might find useful! www.thepolept.com/pole-anatomy/anatomy-of-pole-dance-6-nerdy-hip-flexion-facts/

[@mollywilkes4565]

@@ThePolePT amazing thank you!! Do you have any videos on breathing techniques? I keep holding my breath and popping my rib muscles 😂

[@ThePolePT]

@@mollywilkes4565 Arg! Oh dear, that's not what you want! Figuring out how to keep breathing in these positions is so important! I'm glad you're looking to work on that! I don't have any vids that will help specifically, though, sorry!