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 downloadable No Kick Invert training program – with all the nerdy theory, exercise programming and progressions you need to nail your invert!
Content on this website is provided for educational/informational purposes only. It is not a substitute for professional medical advice. You should consult your Doctor or Health Care Professional before doing any exercises or fitness programs to determine if they are right for your needs.
Join my mailing list for free training advice direct to your inbox!
…including my FREE EBOOK “Grip Gainz – Grip Training for Pole Athletes” – with training drills and programming to help you achieve a vice-like pole grip.
I hate spam, too! When you join my mailing list, I’ll also notify you about new blogs and Pole PT updates that I think you might be interested in, but I’ll keep it to a minimum! You can unsubscribe at any time!