Inversions: Prep, Drills & Skills, and Tutorials
**To reduce the risk of injury, make sure you have warmed up prior to participating in any physical activity. Always check that your pole is secure and properly installed, listen to your body,
and use your best judgment. Participate at your own risk.**
Key Points & Tips:
- When inverting, especially for the first time, you should always have a spotter and a crash mat if possible.
- You should know the entrance and the exit of every move you are attempting.
- You should know the key points of contact (POC) and push/pull points of each move and how/if they change in any transitions/exits--what is holding you in place?
- NEVER hang in/on the shoulders and always have the back engaged, especially on the exit. Always work the up and the down, never jumping on or off the pole. Stay strong and engaged from beginning to end.
- Engage the shoulders--keep them rolled back and down, lift the chest, and keep the shoulders away from the ears. Imagine you are "sliding your shoulder blades into your back pockets" or you are "driving the pole into the floor" or even that you "have big earrings on" and you pulling your shoulders down to "show them off"
- Always work both sides to balance your strength and prevent imbalance injuries.
Invert Prep & Drills
These are the prep moves and drills for inverting.
Download and follow the invert check-off sheet for safety and success with inverting.
PREP MOVES:
You should be strong and comfortable with these moves prior to working on inversions.
- Side Climb (and basic climb)
- Pole Stand (T): This is the upright version of the basic invert.
- Strong-hold (SH) grips and poses
- Fankick/Kick Around
- Jasmine & Thigh rest pose (horizontal, semi-inverted pose)
- Recommended: Forearm Stands/Handstands, plow pose--any grounded move that allows you to get comfortable with being upside down.
- Plus, these inversion skill sets: Tuck, Curl, Tilt Technique, and the Reverse Handstand Technique.
This is the instructional video for the SH tuck, curl, & tilt technique. In this video, we'll go through the do's and don'ts for this key move so you will have a strong, controlled, and safe invert.
The reverse handstand is an invert checklist move, but also a great strength drill move. It can be used to prep for caterpillar climbing, inverted elbow holds, or a good option to get into an invert low on the pole when learning to invert or working on any new inverted move.
INVERT DRILLS:
These drills will help you gain the strength needed to invert, but also are great drills to maintain and improve your invert skills. Always start on the floor/grounded and then as you get stronger progress to low pole, mid pole, and finally aerial.
Progression Rules:
Upright >> Horizontal >> Inverted
Floor/ground >> Low pole (just off the floor) >> Mid pole (standing entry) >> Off the ground (aerial entry)
Points of contact: 3+ >> 2 >> 1
- Master moves with multiple points of contact before progressing to moves with fewer points of contact.
- Always practice new moves from the floor/ground first and then progress off the floor (even if you already invert).
- When combining moves, make sure you are strong and comfortable with the moves by themselves prior to attempting them together.
- Always know all of your exit options.
These two videos include prep & strength moves for inverting and go along with the inversion checklist.
This video will take you through the basic invert skill set and progressions starting on the floor and working up to aerial inverting. Please follow along with the invert checklist.
In this video, we'll challenge ourselves with leg hang switches and adding in moves, with the goal of staying off the ground and inverting on both sides. This drill sequence is an awesome way to gain strength, tighten up your leg hang switches, and build endurance for multi-combo sequences.
In this video, we'll go through strength and drills for the shoulder mount starting on the floor and then progressing off the ground. Also included, are safe exit and dismount options.
These shoulder mount & core exercises are perfect for all levels because we will work them from the floor, from just off the floor, and from standing. Whether you are just beginning or already shoulder mounting, these exercises will help you gain strength and improve your shoulder mount control!
Tutorials: Inverted Poses
This is the instructional video for the 1-leg pose (aka dive, 1-leg hang). This move is a progression from the basic invert/crucifix pose and is also a nice way to transition to the floor by placing the hands down and slowly descending.
In this instructional video, we'll go through everything you need to know to master the basic forearm stand--the importance of the tuck and tilt, hip rotation, protecting your neck and shoulders, and how to build the strength to control the up and down.
In this instructional video, we'll look at how to safely sit up from your forearm stand and how to layback from your pole sit to transfer to a forearm stand. You should already be strong and comfortable with your forearm stand, layback, and your pole sit before attempting this transition.
This is the instructional video for the 1-arm FA stand and 1-arm HS variation. Obviously, you should be comfortable with the basic FA stand/handstand prior to attempting the one-arm. Master the 1-arm variation prior to attempting the iguana/extreme handstand option.
In this instructional video, we'll go over the layback crossed ankle & figure 4 pose variations and how to safely progress in and out of these inverted pose options. First, I'll show you strength drills from the floor and then we'll progress off the floor. This will build your strength and confidence to master this move.
This is the instructional video for the inverted crescent pose. You should already be strong and comfortable with your layback pose prior to attempting this pose.
This is the instructional video for the IL hang. We'll look at it from the ground and go through the key POC before we look at it on the pole.
This is the instructional video for the flatline, an IL hip hold pose.
This is the instructional video for the hip hold straddle pose. We'll discuss the technique from the floor and then work the pose up the pole.
In this instructional video, we'll go over the key points to master your jade split, including my tips to make your jade flat (even if you don't have a perfect split). Check out the additional tips for this move in the Bonus & Resources section at the bottom of this page!
This is the instructional video for the allegra pose, an IL hip hold pose. You should be strong and comfortable with your flatline pose prior to working on this pose.
In this instructional video, we'll go through the OL hang and key POC.
This is the instructional video for the butterfly pose, an OL hook. You should be strong and comfortable with your OL hang prior to working on this pose.
This is the instructional video for the extended butterfly pose. We'll look at getting into from the apprentice and from the OL hang/basic butterfly. You should already be strong and comfortable with your basic butterfly prior to attempting this move.
In this video, we'll look at the shoulder mount and dismount technique. You will gain more strength for your inverts by working the down so learning the dismounts first will help you be successful in getting your mount.
The caterpillar climb is an advanced move and should not be attempted until you have mastered upright pole climbs and poses, are strong and comfortable with your reverse handstand technique and variations, and your basic invert. Use this as an inverted climb drill.
This instructional video covers the inverted elbow hold straddle/ayesha pose. You should already be strong and comfortable with basic inversions, upright elbow holds, and the caterpillar climb prior to attempting this move.
This instructional video covers the brass monkey pose from the floor. This is a good video for those just learning the brass monkey. You should be comfortable with the flag hold, strongholds, the upright front hook pose, and be strong and comfortable with basic inverting.
This instructional video covers the brass monkey from the layback. You should already be strong and comfortable with your layback and your basic brass monkey prior to attempting this transition.
This is the instructional video for the shoulder mount to brass monkey. You should already be strong and comfortable with your shoulder mount and your brass monkey prior to working on this entry option.
This is the instructional video for the Iguana/Extreme handstand. We'll learn to work the up and the down and look at the straddle and pencil options for this move.
Resources & Bonuses
Helpful tips & stuff.
Video: Bottoms Up! (Full Class)
Video: The secrets to a controlled straddle invert (tuck-n-tilt & hip rotation)
Video: Shoulder Mount Prep Tips
PDF: Invert Checklist
PDF: Invert Progressions
