The basic invert is one of the most elusive and difficult pole dancing moves to achieve for a beginner. In this basic invert tutorial I will go over some techniques you can use to prepare for this move and help you to achieve it more easily.
Many professional pole dancers say that once they nailed their basic invert, other moves came easily after that. It is really a pole dancing fundamental and I hope these tips can help you.
How to do a Basic Invert
The following video shows a basic invert (also known as a vertical break).
If you are struggling to do the basic invert, try some strength training exercises first. The exercises I recommend are:
- The “Pole Hold” – Lift yourself up vertically using your arms and keep your knees behind you.
- The second is the “Seated Climb”- Begin by sitting on the floor with your legs in front of you on either side of the pole. Release with your thighs and, keeping your legs straight out in front, lift yourself up the pole a few inches before tightening with your thighs again. Repeat until you have climbed as far as possible.
- Next try the basic invert position – Grab the pole with both arms and crunch your abs, pulling your knees up in front of you and bent.
It is from this position that you will turn upside down, so once you have mastered this work on pushing your legs up further and tilting your shoulders and hips back to the inverted position. Once there place one leg in front and one leg behind the pole and grip.
Congratulations, you have done your first basic invert!
From the basic invert position you can move on to a whole host of moves.