Get Your Invert!

A step by step guide to prepping and conditioning your invert!

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Course Overview

This course will guide you step by step through the exercises needed to build up strength to achieve your invert. If you already have your invert but it doesn't feel solid, this is still a great course for you! The exercises provided accomodate all levels and you can use them for conditioning even after you already have your solid invert. This course is suitable for beginners, and even intermediate students who are still wanting to clean up and smooth out their invert.

What are the requirements?

No prerequisites.

What am I going to get from this course?

At the end of this course, students will understand how to do a smooth, controlled invert from the floor.

What is the target audience?

Suitable for Beginners and anyone who is looking to clean up or condition their invert.

About the Author

Kristen Bethanie has been an executive in a corporate environment for the past 14 years. Prior to entering the corporate world, Kristen worked as a personal trainer and Operations Manager for 24 Hour Fitness. During that time, Kristen held certifications from the International Sports Sciences Association (ISSA) and the National Academy of Sports Medicine (NASM). Kristen has been doing pole since 2016, and has been teaching pole since 2018. She has participated in competitions with Pole Sport Organization, North American Pole Dance Championships, and OG Pole Fitness. Kristen was the OG Pole Fitness Novice Gold Medalist in 2018, and also holds additional medals from Pole Sport Organization, most recently taking home a gold medal in Level 4 Championship. She regularly hosts pole challenges on Instagram, where you can find her at @kristen.bethanie.

Course Curriculum

Section 1: Introduction to Inverts

Introduction

Meet Kristen!

00:02:11
Basic Invert Demo

Demonstration of a basic invert on both static and spin pole.

00:00:24

Section 2: Invert Prep Exercises

Prep Exercise 1: Candlesticks

In the first prep exercise, you will perform 10 Candlesticks to work the abdominal muscles and learn how to shoot the hips up toward the ceiling.

ACTIVITY: PERFORM 10 CANDLESTICKS!

00:01:03
Prep Exercise 2: Floor Tucks

In the second prep exercise, you will perform Floor Tucks to prepare you for the aerial Tuck & Hold exercise.

ACTIVITY: PERFORM 5 FLOOR TUCKS ON EACH SIDE!

00:01:16
Prep Exercise 3: Floor Chopper to Crucifix

In the third prep exercise, you will add on to your Floor Tuck with a Chopper and Inverted Crucifix. This will teach you to position the legs correctly so that once you invert aerially, you will be able to hook your legs to the pole and descend safely.

ACTIVITY: PRACTICE THIS ON BOTH SIDES UNTIL IT FEELS COMFORTABLE.

00:00:58

Section 3: Inverting

Invert Part 1: Knees to Chest

In this exercise you will work on bringing your knees to chest in a standing position. This is the first part of your invert! This is the exercise you will want to practice most often to keep your inverts strong and conditioned.

ACTIVITY: DO 5 KNEES TO CHEST EXERCISES ON EACH SIDE.

00:02:02
Tuck and Hold

The Tuck and Hold is the second step of the invert, and will teach you to pivot into your side grip while you drop your head back and bring your back parallel to the floor.

ACTIVITY: PERFORM 3 TUCK AND HOLD EXERCISES ON EACH SIDE.

00:01:40
Chopper to Inverted Crucifix

In the final step of your invert, you will open your legs into a Chopper and hook safely into an Inverted Crucifix, tucking the chin to the chest to come down to the floor.

ACTIVITY: TRY OPENING INTO A CHOPPER AND HOOKING INTO INVERTED CRUCIFIX. TUCK CHIN AND SLIDE DOWN SAFELY. TRY BOTH SIDES. DO AS MANY AS YOU ARE ABLE TO AS LONG AS THEY ARE CONTROLLED.

00:00:51

Section 4: Preparing for Spinning Inverts

Foosball Grip Exercise

The Foosball Grip exercise will prepare you to tackle your forward invert on spin pole.

ACTIVITY: TRY THE FOOSBALL GRIP EXERCISE AT LEAST ONCE ON EACH SIDE.

00:01:42

Section 5: Troubleshooting

Inverting Dos and Don'ts

Tips for what to do, and what NOT to do!

00:02:04

Section 6: Conclusion

Outro

Now that you have mastered your invert, you have opened the door to all things inverted! A great next step would be to tackle inside and outside leg hangs!

00:00:42