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 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.
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.
This move is known by at least two names, the pencil hold and the iguana mount. No idea the origins.
This is one that you must carefully listen to your body. This move isn't for people with weak or injured shoulders. When everything is fine you should not feel anything in your shoulders at all. The hardest part will be moving up or down. Once your are actually upside down in pencil you really feel quite secure which is unexpected but you'll get used to it.
This is a shoulder heavy move so if it's at all painful stop immediately. Pain that lasts longer than 3 days is likely and issue. Prevent that during training by learning to recognize when a move hurts because it's new or because it's not right for you at this time.
The comments section is always open. Feel free to drop a line, ask for a specific move if I can do it I'll shoot the tutorial if I haven't already.
Also known as the reverse climb, I used to make my students in higher level classes do this for a warm up. A couple of times up a 12' pole and you won't be cold any more. But I don't have a 12' pole at home the highest I could get at home is 10' and I would have to set my stage pole up outside for that.
With regard to that in this tutorial I show you from standing and from the floor. If you have a shorter pole doing it from the floor will give you more practice with it because you'll get to perform the motion one more time than from standing.
I like to wrap the top hand/forearm around the pole as opposed to putting the pole in my elbow as an elbow grip. I don't like the aesthetics of the elbow grip for reverse climbing though it may be beautifully utilized in other pole poses.