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.