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

Introduction to Inverts

  • Introduction
  • Basic Invert Demo

Invert Prep Exercises

  • Prep Exercise 1: Candlesticks
  • Prep Exercise 2: Floor Tucks
  • Prep Exercise 3: Floor Chopper to Crucifix


  • Invert Part 1: Knees to Chest
  • Tuck and Hold
  • Chopper to Inverted Crucifix

Preparing for Spinning Inverts

  • Foosball Grip Exercise


  • Inverting Dos and Don'ts


  • Outro


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