Genie: it's the knee hold without the pain. No, it stands alone and is transitional as many of these moves are. For me I need this move for the Pegasus (I think that's one name for it--side saddle I think some call it).
Think of this move as a double hamstring curl and squeeze for all you're worth. But unlike that hamstring curl where you can flex or point your feet, with the genie (and 90% of pole moves) it is really important aesthetically to point your toes.
Why would you want to climb up the pole side-ways like a crab? Well it's not really like a crab and there are many uses for side climb. Not only is it a cool variation but it sets up many other moves.
This is the first in a series of tutorials that use the side climb or can use the move to set up the next pole pose.
Try to remember to point your toes by engaging the muscle running the length of the front or your leg (anterior tibialis) all the way down into your foot. This will make the foot pointed as well at the toes.
The no hands Jade takes a classic pole move to a competition level pole move.
As if it wasn't cool enough to aerially upside down split on a pole people figured out that you really could hold on with just the skin in your hip.
Please note this is easiest on a 45mm or thicker diameter pole. I have no idea if I could even do it on a thinner pole. I learned it first on my 50mm and then transferred the technique to my 45mm. Please don't feel that is necessary to get the no hands Jade, the 50mm is what I had available at the time.
While you may be able to get a split the split may or may not be parallel to the ground. Sometimes it's diagonal. That doesn't make it wrong, try to keep your back leg's knee straight because it's tempting to allow that micro bend make it look like you have an over-split when really your knee is ever so slightly bent.
Can't stress this one enough, pull your leg to your opposite shoulder and work from there.
Squeeze your glutes, calves, and quads to create those straight lines.
The Jade split or hip hold split is a classic pole move so beloved it is a compulsory move in competitions. As with all moves there are many variations. This one is with the hand over the leg grabbing the pole. It is the easiest and most secure form of the Jade split, it is also in my opinion, the one that will best allow for the flattest split.
The most challenging part of getting the split flat for me has always been keeping the knees straight. The best way to do that is by engaging your quadriceps muscle. (Think of the leg extension machine at the gym.) Point your toes by starting with the muscles in the top of the lower leg all the way through the ankle.
In next week's tutorial I'll show you how to do the Jade split with no hands on the pole.
Everyone knows I am a big fan of doing things on both sides of the body if you are able, and if not work towards it. But sometimes for whatever reason--it's easier to invert on one side but your trick is on the other--you find yourself on one side of the pole and you want to be on the other here is how to fix that. But first the move knows as windshield wipers.
The difference between windshield wipers and leg hang switch is that if you start windshield wipers with the pole on the left side of your body you will still have the pole on the left side of your body when you are done with the move.
Aerial leg hang switch is how to get your body from one side of the pole to the other, pole starts on the left side of the body and ends on the right side of the body.
This tutorial shows you 3 ways to invert while starting up on the pole as opposed to starting with your feet on the ground. This is significant for many reasons. Climbing the pole is relatively easy if you use your legs and work done up the pole is usually thrilling for audiences.
This shows 1 really easy way to get upside-down and two that are slightly more challenging.
Tune in next week where I show you how to switch your body in the air for those occasions when you realize you've inverted on the "wrong" side.