Basic Invert - Learn Pole Dance Tricks | PolePedia Pole Move Dictionary
In this video, Kim Kida of PolePedia teaches an overview of how to perform a Basic Invert.
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For more detailed written instructions, including pre-requisite moves, safety tips, and fixes to common mistakes, visit this trick in the pole dance move dictionary:
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The Basic Invert is a highly sought-after milestone in any pole dancer’s journey that unlocks a whole new world of amazing tricks. This may result in rushed achievement, laying a poor foundation for future movement, leading to many pole dancers revisiting their inverts later as they move into Aerial Inverts and Shouldermounts.
This move requires a lot of core strength and willingness to move the body upside down quickly, but with the help of invert prep, this can be accomplished safely and quickly.
** PRE INVERT PREP IS IMPORTANT.
Training for your invert on the floor is an excellent way to test your muscles, measure progress, and strengthen the muscles necessary to perform a standing Basic Invert, and later, a straight-leg or Chopper invert, where the legs are straddled the entire way up from the floor.
Floor prep for inverting is safe for first timers and experienced pole dancers alike. It is low impact, easy to follow, and gets you used to the basic body mechanics used in an invert. It will also help you get used to using the legs on the pole, which is an important step in inverted pole tricks.
For invert prep, visit the PolePedia link above in the description.
**Safety Tips
Never hang loosely from the arms. Always keep the shoulders down and engaged.
Do not try to force the elbows to stay bent when you tilt your head backwards. Straighten the arms as you tilt backwards.
Never kip-up or jump into your invert. This is a bad habit that can skip over engaging key muscles to help you in later pole progress. Kipping up expends more energy and can put a lot of unnecessary torque on key muscles. Generally, we recommend that pole dancers focus on floor prep and conditioning exercises for inverts until you can deadlift into your invert, or at least minimize how much you kip-up.
When you straighten your arms to bring the hips up, never shift your hand grip or let go with your hands. Keep the hands on the pole at all times.
**Common Mistakes
Trouble Reaching the Pole with Feet: The tuck invert is a great place to start because you can tuck the knees up and then extend the legs, rather than starting with a straight-leg invert. In either case, your feet are not reaching for the pole, they are reaching past the pole. Once the feet have gone past the pole, then you can hook a kneepit onto the pole or wrap them in an inverted X-grip – or just come back down – whatever comes next for you.
Not Enough Strength: If you have plenty of arm and back strength, but inverts are still proving difficult for you, then you might not have enough core strength to tuck the knees in far enough and hold it. Try going back to floor prep exercises.
I Get Stuck Rotating: If you feel like you are getting “stuck” while you are rotating your body upside down, make sure that you are leading with your head and chest, looking down and to the back wall then the floor. This will help encourage rotation from the waist pocket and hip. Likewise, make sure that you are really pushing your hips up towards the ceiling when you draw the head back. The movement of the feet and knees coming up will help you lift your hips up, but it will require core strength.
Arms Get Stuck: If your arms are getting stuck in an invert, or if you feel like there is a lot of strain on the arms, make sure you are straightening the arms completely when you are lifting the hips up.
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