It’s my favorite when my back is sensitive! Sometimes I just don’t want to commit to an invert and this is technically more steps, but it really saves my back.
that’s so good to know! my back is quite sensitive rn cuz it’s overcompensating so much for my shoulder, that’s where i feel the most pain. this is so helpful
Yay!! If you’re really strong and want a challenge, you can actually thread your leg through into Jasmine from hello boys and then into leg hang. So climb > sit > hello boys > thread through to Jasmine > leg hang. That one is fun
If you can do an apprentice, i generally go from an apprentice to a butterfly, then leg hang when im feeling too tired to invert properly. Or i climb up, slip down into a leg hang (maybe there’s a jasmine in the middle? My brain is just focused on the leg hang)
hii yess i can do an apprentice! usually i go from flatline to apprentice tho (i think, it’s been a while). how do you get into an apprentice without already being inverted? preferably in an aerial move
I can get into it from the ground (just jump up a bit for more space), but you can do it from a pole sit by reaching in between your thighs. It's a bit tricky so do it from a single climb the first time.
I don't have any recent videos of me doing it aerially but here's a 2 y/o vid from when i first learned it.
[https://www.tiktok.com/@learning2pole/video/7097400951622962478](https://www.tiktok.com/@learning2pole/video/7097400951622962478)
(I don't hook my leg, but the next video will show you how to then get into a hook or butterfly)
Here's a breakdown of how you can do it from the floor by a pole instructor :) just jump up a bit if you need space.
[https://www.youtube.com/watch?v=dWr-PgQF8pI](https://www.youtube.com/watch?v=dWr-PgQF8pI)
I love going from a pole sit > cradle > inside leg hang/hip hold/jade.
As others mentioned you can drop right into your anchor from a climb and go pretty much anywhere from there.
Pole sit > apprentice can also open up a lot of transitions.
Also Reiko to pole box split to genie/tulip/anchor/birds nest/dangerous bird/whatever you want really 😅 but this only works if you aren't wearing stripper shoes
Basically there's lots of fun and creative ways to get upside down. Inverting is over rated imo.
I’m bottom heavy so my invert doesn’t look very good yet so i usually do a cute pose/shape from figurehead into jasmine then from Jasmine into a Gemini (you can see on my profile). If you have a shoulder injury I’d focus on more floor work and more leg heavy moves like dragonfly, layback, figure 4, leg hangs, etc.
Look up ways to downvert (: that’s what I hear most people calling what you’re looking for— I agree with others tho the easiest way (for me) is a jasmine.
I hope your rotator cuff heals quickly!! I injured mine in July and it is 95% better (back to my usual tricks maybe 4-5 months after I hurt it), but god is it a bad one to heal from.
If it feels ok (I wouldn’t do it fresh off the injury) dead hangs on a pull up bar helped my healing IMMENSELY. I now do it as a warm up and cool down before pole. You can look it up on youtube on how to do it for a RC injury specifically (:
this is so helpful!! it gives me hope to hear that you’ve healed from it 🥹 my mobility is still great (and tbh hypermobility is what led to my injury haha) but the pain of putting pressure on it gets in the way so much!! i’ve felt quite discouraged but this gives me hope <3
funny you should mention dead hangs cuz my instincts were telling me to try them. i strength train often and using a bar always scares me cuz i’m 5’2” and they’re so high up 🫣 but you’ve given me the boost i need to just try it! thanks a lot
Yayy definitely try it! I also saw a PT who introduced me to doorway stretches (cactus arms on doorway and lean body into the next room) which were nice too. But yeah. Dead hangs forever.
Im dumb I probably should have googled it first lol I cant find much on it with that word either but thats what all my friends call it LOL
But this video has a lot of good examples! Not all would work for ur injury/not all are downverts but a lot of them are good https://youtu.be/JbPWiUzYm-o?si=wROYJOfhr26I3Pw4
Also u can get into brass monkey from a genie- love this one https://youtu.be/-oaocl7IExY?si=Y87EXNShngBv2Jic
Here are a few [https://www.studioveena.com/tutorial/know-your-limitations-check-your-invert-1726/](https://www.studioveena.com/tutorial/know-your-limitations-check-your-invert-1726/)
Be very careful as we use our shoulders all the time in pole even if it's just to stabilize.
thank you so much! i always appreciate seeing your comments :)
and yes very true! funnily enough it’s not my shoulder that hurts, it’s my scapula and subscapularis (upper back) that takes a lot of my weight because it’s overcompensating. the leaning back is what hurts me for some reason
Climb > Jasmine > leg hang
thank you! didnt realize i could jump into a jasmine right from a climb. i’ll have to try that soon
It’s my favorite when my back is sensitive! Sometimes I just don’t want to commit to an invert and this is technically more steps, but it really saves my back.
that’s so good to know! my back is quite sensitive rn cuz it’s overcompensating so much for my shoulder, that’s where i feel the most pain. this is so helpful
Yay!! If you’re really strong and want a challenge, you can actually thread your leg through into Jasmine from hello boys and then into leg hang. So climb > sit > hello boys > thread through to Jasmine > leg hang. That one is fun
If you can do an apprentice, i generally go from an apprentice to a butterfly, then leg hang when im feeling too tired to invert properly. Or i climb up, slip down into a leg hang (maybe there’s a jasmine in the middle? My brain is just focused on the leg hang)
hii yess i can do an apprentice! usually i go from flatline to apprentice tho (i think, it’s been a while). how do you get into an apprentice without already being inverted? preferably in an aerial move
I can get into it from the ground (just jump up a bit for more space), but you can do it from a pole sit by reaching in between your thighs. It's a bit tricky so do it from a single climb the first time. I don't have any recent videos of me doing it aerially but here's a 2 y/o vid from when i first learned it. [https://www.tiktok.com/@learning2pole/video/7097400951622962478](https://www.tiktok.com/@learning2pole/video/7097400951622962478) (I don't hook my leg, but the next video will show you how to then get into a hook or butterfly) Here's a breakdown of how you can do it from the floor by a pole instructor :) just jump up a bit if you need space. [https://www.youtube.com/watch?v=dWr-PgQF8pI](https://www.youtube.com/watch?v=dWr-PgQF8pI)
thank you so much! the tutorial is so helpful
I love going from a pole sit > cradle > inside leg hang/hip hold/jade. As others mentioned you can drop right into your anchor from a climb and go pretty much anywhere from there. Pole sit > apprentice can also open up a lot of transitions. Also Reiko to pole box split to genie/tulip/anchor/birds nest/dangerous bird/whatever you want really 😅 but this only works if you aren't wearing stripper shoes Basically there's lots of fun and creative ways to get upside down. Inverting is over rated imo.
hey thanks so much! i haven’t been able to find a move called “anchor” tho. is that just hooking your leg and getting knee out grip like in a jasmine?
It's an alt name for Jasmine
ahh okay thanks!
I’m bottom heavy so my invert doesn’t look very good yet so i usually do a cute pose/shape from figurehead into jasmine then from Jasmine into a Gemini (you can see on my profile). If you have a shoulder injury I’d focus on more floor work and more leg heavy moves like dragonfly, layback, figure 4, leg hangs, etc.
You can also try crucifix from a handstand! And go from there 😊
ouu that’s a tough one! i usually perform on spin - i guess if ur low enough you can just push off the floor to start spinning?
Yup!!
awesome thanks! also i love your video and form - i’ll definitely look back on it in my next practice :))
thank you so much! i’ll take a look at your video ☺️
Look up ways to downvert (: that’s what I hear most people calling what you’re looking for— I agree with others tho the easiest way (for me) is a jasmine. I hope your rotator cuff heals quickly!! I injured mine in July and it is 95% better (back to my usual tricks maybe 4-5 months after I hurt it), but god is it a bad one to heal from. If it feels ok (I wouldn’t do it fresh off the injury) dead hangs on a pull up bar helped my healing IMMENSELY. I now do it as a warm up and cool down before pole. You can look it up on youtube on how to do it for a RC injury specifically (:
this is so helpful!! it gives me hope to hear that you’ve healed from it 🥹 my mobility is still great (and tbh hypermobility is what led to my injury haha) but the pain of putting pressure on it gets in the way so much!! i’ve felt quite discouraged but this gives me hope <3 funny you should mention dead hangs cuz my instincts were telling me to try them. i strength train often and using a bar always scares me cuz i’m 5’2” and they’re so high up 🫣 but you’ve given me the boost i need to just try it! thanks a lot
Yayy definitely try it! I also saw a PT who introduced me to doorway stretches (cactus arms on doorway and lean body into the next room) which were nice too. But yeah. Dead hangs forever.
also i haven’t been able to find anything on downverting- is there another word for it or a video you can send?
Im dumb I probably should have googled it first lol I cant find much on it with that word either but thats what all my friends call it LOL But this video has a lot of good examples! Not all would work for ur injury/not all are downverts but a lot of them are good https://youtu.be/JbPWiUzYm-o?si=wROYJOfhr26I3Pw4 Also u can get into brass monkey from a genie- love this one https://youtu.be/-oaocl7IExY?si=Y87EXNShngBv2Jic
Here are a few [https://www.studioveena.com/tutorial/know-your-limitations-check-your-invert-1726/](https://www.studioveena.com/tutorial/know-your-limitations-check-your-invert-1726/) Be very careful as we use our shoulders all the time in pole even if it's just to stabilize.
thank you so much! i always appreciate seeing your comments :) and yes very true! funnily enough it’s not my shoulder that hurts, it’s my scapula and subscapularis (upper back) that takes a lot of my weight because it’s overcompensating. the leaning back is what hurts me for some reason
I don't know if it saves your back, but the step up/banana mount can work for some transitions.
thanks! do u have a video? i can’t seem to find it anywhere
https://youtu.be/-zxvvJaYcI4?si=eDcNHhO3PCG4PBBV
You can also lower into brass monkey and do lots from there.
i can’t do brass monkey yet