Outside Leg Hang (Gemini)

How to get that Outside Leg Hang!

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Course Overview

Getting pretty good at that invert and wanting to start working on some aerial tricks? The Outside Leg Hang (or "Gemini") is the gateway to many inverted tricks and poses. In this lesson we will cover the proper technique and mechanics of getting a solid, secure Outside Leg Hang. This course also provides prep exercises, troubleshooting and more. Suitable for beginners who are able to invert.

What are the requirements?

Inverts course is recommended prior to taking this course.

What am I going to get from this course?

At the end of this course, students will be able to hook cleanly into an Outside Leg Hang.

What is the target audience?

Beginners who are able to 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

Introduction

Meet Kristen!

00:02:11
Intro to Outside Leg Hangs

A quick demonstration of what we will be learning today! The Outside Leg Hang, also known as the Gemini.

00:00:33

Section 2: Outside Leg Hang Prep Exercises

Prep Exercise 1: Candlesticks

Our first prep exercise is Candlesticks on the floor. No pole needed!

ACTIVITY: PERFORM 10 CANDLESTICKS.

00:01:17
Prep Exercise 2: Floor Tucks

Second prep exercise is Floor Tucks.

ACTIVITY: PERFORM 5 FLOOR TUCKS ON EACH SIDE.

00:01:05
Prep Exercise 3: Floor Leg Hangs

In this prep exercise, we will master our outside leg hangs on the floor before trying them aerially.

ACTIVITY: PERFORM 5 FLOOR LEG HANGS ON EACH SIDE.

00:01:49
Prep Exercise 4: Knees to Chest

In this prep exercise we will work on the classic knees to chest exercise, one of the most important conditioning exercises for pole dancers!

ACTIVITY: PERFORM 5 KNEE TO CHEST TUCKS ON EACH SIDE.

00:00:55

Section 3: Outside Leg Hang Mechanics

Hooking the Outside Leg

In this lecture we will cover hooking into the outside leg, both from an inverted crucifix and from a chopper.

00:01:35
Letting Go With the Hands

This lecture will cover the proper technique needed to be able to let go with the hands and hang with only the leg!

00:00:56
Safe Exits

This video will show you how to get out of your Gemini safely.

00:00:49

Section 4: Troubleshooting and Outro

Do's and Don'ts

This video will show you common errors and how to correct them!

00:00:49
Outro

Thanks for joining me today! Make sure you message me on Instagram and let me know what you thought of the course! @kristen.bethanie

00:00:40
Cat Bloopers

00:01:11