3 pole exercises for invert strength (for beginner polers)

If you just joined me – welcome! I’m so happy you’re here! 🙂

Before we dive into 3 of my favourite ‘on the pole’ exercises for the invert, you might want to check out:

• My breakdown of the mechanics and muscle engagement in the pole invert.
• 5 of my favourite ‘off the pole’ exercises for the pole invert.

The exercises below will make more sense if you’re armed with the background knowledge contained in those posts!

All caught up and on the same page? Then, let’s get cracking with those ‘on the pole’ exercises…

Exercise 1: Pulling Strength

Upper body strength is crucial for the invert. Here, we’re working on that upper body pull movement,
challenging both the latissimus dorsi and the biceps, as well as working on our grip strength with a seated pole pull!

Rep and set suggestion: 3 sets of: 5 reps on each side.

Make it easier: If you find this one too challenging, you can try either reducing the range of motion (so the movement is smaller), or you can just stay in the start point for timed holds – just make sure you are actively pulling down on the pole and you’ll still be working all the same muscles!

Add more challenge: Once you are super comfortable with the seated pull, you can progress it by moving to a tabletop position like this: Tabletop Pole Pulls.

Exercise 2: Pull, Core and Hip Flexor Strength

In this exercise, we’re working on combining solid core engagement with the knee tuck and isometric pulling engagement. Alllll the bang for yer buck!

Rep and set suggestion: 3 sets of: 5 reps on each side.

Make it easier: No ego amigo! You can keep one foot tapped lightly on the floor, and/or you can take out the straddle with the legs, like this: Ground Invert Prep.

Add more challenge: Once you’re finding this easy, you can progress it by moving to a standing position and performing the tuck up of your knees with all the same cues (pole tuck). Don’t worry about the tip back part of the invert for this, just focus on getting that lift of your knees to your chest feeling super strong and solid. If you can’t lift both feet off the floor at first, you can just lift one knee at a time.

Exercise 3: Training the tip back!

Using a stability ball is one of my favourite ways to ‘deload’ the movement pattern of the invert. The ball takes some of the load away from the full movement, while still being super challenging, but allows you to work through the entire movement pattern of the invert.

Be in no doubt, this is a really difficult exercise to execute! If it’s not happening for you yet, don’t sweat it, just work on the regressions listed below before you dive into the full version! Finding your own ‘sweet spot’ for the ball can be tricky, but stick with it – the progress gains will be worth it! Plus, training with a stability ball is always good fun. 😀

Rep and set suggestion: 3 sets of: 5 reps on each side.

Make it easier: In the demo video, I’m showing the full version into the chopper. To begin with, you can keep one foot down on the floor and just start by tucking one leg up, trying to hold your balance, eventually progressing to tucking both legs, and then eventually working on the tip back, too.

Add more challenge: Once you know where your own ‘sticking point’ is in the movement pattern, you can focus your attention there, performing timed holds at that point/ slow reps through that part of the movement.

What next?

FREE take home workbook! You can download my FREE Invert Workout Plan right here! It contains the full invert breakdown, an overview of the ‘why’ behind my exercise selections annnnnd all the exercises above combined with the ‘off the pole’ invert exercises into a kick ass mini invert programme, including warm ups and cool downs! No Kick Invert – let’s have at it!

If you love nerding about pole and how to train for pole, you might also enjoy my book, Strength and Conditioning for Pole – a comprehensive guide to help you build your own pole strength training programme!

Need a little more support on your invert mission? Check out my No Kick Invert online training programme – provided in the Pole Company app, with access to your very own support coach!