Aerial Invert Guidance and Prep (static and spinning)

Welcome to my course for conditioning your aerial invert!

This course will give you tips and exercises which will help you work towards the perfect invert! To keep it fun and interesting, I will show you some of my favourite ways to practice on both static and spin as well as deadlift elements and elements using momentum.

This video takes a look at getting into your strong hold from a climb so you are in another aerial position for your invert. Practice drawing up into an inverted straddle / chopper from this position.

Using the same technique for a regular invert that you usually would; keeping your arms pulled down tight a good bend in both elbows, keep the pole close to your body, shoulders are pulled back and down (away from your ears) and then beginning to tuck the knees up. As you tuck the knees, tilt your head back and start to tuck your pelvis under.

Modification:

Depending on your level, you may not be able to get into the inverted straddle just yet, but keep practicing and try not to let your hips drop as you get into your tucked position. This will continue to build your strength. Imagine balancing a book on your head and as you tuck you cant let that book slide off. This will help you to control your movements.

Progression:

If you have managed to crunch up into a tuck, start to unbend your legs, lock them out nice and straight and really think about stretching those hamstrings to help guide you back as you keep pulling the pole down and moving your pelvis towards the pole.Whatever stage you are at, reversing the move in a slower, controlled pace as you can, will also develop your strength. a slow, controlled dismount really helps too and prevents injury.

Inverting from spins

So, here we will look at some fun ways to help get you into your aerial invert and a great way is from a spin. This is a great way to introduce you to more dynamic looking pole as well as build your strength. Spins are what help us to create and use momentum which we can transfer as an aid to help lift us off the floor.

TIP: Do not rush performing your spin before you invert. To progress your training , let your audience (even if it's just your camera!) see a full spin before you take it up the pole to invert. If you are still struggling, the sooner you invert from your tuck spin the easier it will be to invert.

Train at a level is suitable for you and make sure you understand your prep to avoid injury.

Remember we are not forcing ourselves on the pole at speed, we are controlling our moves and transferring the energy and power from our spin. If you are unsure of this spin, the next video will go through the positioning from a static position for you :)

Just another little look at the tuck spin to your invert with some extra tips.

This section explains how we can go from a back hook spin to your aerial invert. 

Modification:

If you are still not quite there with getting into an invert; from your back hook spin, try lifting into a pull up crunch whilst you build your strength.  

If you have the basics of your invert down, unfortunately there are no hidden secrets to get your aerial invert, other than to keep practicing and understand your technique. With this things combined you will achieve this move and be successful at it.

This video takes things back a little step to allow you to condition the dead-lift element of your regular invert. This is a great strength builder and will make your inverts look super clean. 

This is a fun little extra to help you condition your inverts on spinning pole because they require a different technique than on a static pole in order to keep your pole spinning. When you are training for a specific skill, it's nice to be able to change it up a little to keep it interesting.

How to start taking your invert off the floor, using the same technique we did in the previous video. The main part of this one is to insure you are confident at swinging your hips in front of the pole into your strong hold. to do this you need to keep your hips and legs away from the pole.

Here we have your climb overs; This is a great combo to keep practicing whenever you hit some pole- time. It not only works your inverts on both sides but also adds in aerial inverting too. Depending on your pole height, you can do as many of these as you like. Just stay safe.

TIP: Keep swapping which side you start on and you'll be an invert pro in no time! Remember when you swap sides to make sure your outside arm is always the one on top and in a secure strong hold.

OMG you did it!! I really hope you have enjoyed working on some new elements with me and continue to work on the content here.

My Instagram is @kileypolefitness please tag me in your achievements and the best of luck with your continued training. Don't hesitate to reach out if you have any questions or simply would like to see more!

lots of love

Kiley xxx