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.
It's bracket grip in honor of March Madness! This move can be done on spin or static mode and can be a stand alone or transition to another move. This move is also great to build your grip and core strength. Keep in mind when doing this move in shoes the weight at the end of your feet will impact your ability to lift. This is good for practice but you may need to do the move first barefoot and work up to heels. Different size heel weight differently. For instance my size 7 (all are size 7) 6" heels are 9oz. ea. my 7" are 12-14oz and my 8" are a pound and over.
Aviva has been instructing private clients and group classes for over 20 years. Her passion is pole dancing. Her focus is safe, effective training for the purpose of achieving your goal.