If you’re currently riding the struggle bus that is learning to invert without a kick, I can relate. I’ve been on that bus route too and I feel your pain.
WHY can’t I get my hips up? When should I straighten the arms? Why oh WHY is my butt so dang heavy?
I will be answering all your awesome invert questions in this mini-series on the anatomy of the pole invert. Yay!
Let’s start by breaking down the invert to straddle movement, so we can appreciate and begin to think about all its different components and what this means about the way we should approach learning the technique, engagement and strength required.
No Kick Invert Biomechanics
As you can see from the video, there are some key elements to our no kick invert to chopper:
✔ Core strength – in an open-chain position (more about this later!)
✔ Hip flexor strength – to lift our legs close to our torso
✔ Upper body vertical pulling strength – to hold our weight off the floor as we lift our legs
✔ Upper body horizontal pulling strength – to hold our straddle, particularly from the mid traps and rhomboids which help us to control the position of our shoulder blades so we can ‘stack’ for more efficient movement mechanics – UPDATE: you can now read more about this here!
✔ Eccentric bicep strength – to help us control the straightening of our arms
✔ Quad strength – to keep the legs straight in our straddle
✔ Hip abductor and rotator strength and mobility – to create a spectacular spreadie to the Gods
Phew! That’s a long ol’ shopping list right there! No wonder you guys have so many questions!
Connecting the dots to acheive the No Kick Invert
To achieve a no kick pole invert, we need to fit all these different invert puzzle pieces perfectly into place. If any single piece of our invert jigsaw is missing, or we’re trying to jam the pieces together in the wrong order, it will forever feel incomplete, exhausting and hella frustrating.
But get all the right pieces together, in the right order – and… ‘CLICK!’ … like magic, the picture will be complete and your beautiful invert to chopper will be yours.
OH YES, it WILL be yours!
STAY TUNED! In my next post, we’ll go over some of this invert anatomy in more detail with some exercises (on and off the pole) for each component. Got invert questions? Head to my social media pages to ask! Insta: @ptthepole Facebook: The Pole PT
Want to nail your invert with specific ‘on’ and ‘off the pole’ strength and conditioning progressions to target these key areas and complete your invert to straddle puzzle? Of course you do! ? Check out my online No Kick Invert training programme provided through the Pole PT app – with all the support and accountability you need to succeed!
Love nerding about pole anatomy and biomechanics? You’ll love my new book Pole Anatomy – available now in paperback or downloadable ebook covering over 60 pole moves with 3d interactive models. I REALLY nerded out with this one!
Join my mailing list for free training advice direct to your inbox!
…including my FREE EBOOK “5 Things Stopping your No Kick Invert!” – with exercises and troubleshooting to help you finally conquer that graceful pole invert!
I’ll send your free Ebook right to your inbox! When you join my mailing list, I’ll also notify you about new blog posts and send you emails from time to time telling you about other pole training news and programmes that I think you might be interested in. You can unsubscribe at any time!