How to Invert ? the ULTIMATE Guide | Beginners Pole Dance Tutorial
Struggling to invert 🥵 ? Inverting steps, strengthening exercises, common mistakes AND MORE! All in this Ultimate Guide to Invert for pole dancers.
We’ve broken down the invert into Poletato Jem’s Pole Dancing P’s -
📝 Procedure
🤚 Points of contact
🐛 Progressions 🦋
🥵 Problems
✨ Pizzaz
... to help you master your invert!
This tutorial is jam packed with detail, designed for absolute inverting beginners. I know this is a loooooooong video but trust me, it takes longer than a few minutes to learn the invert, so bear with me!
Still having problems after following this video? Ask away below! I am more than happy to help :D
⏰ TIME STAMPS ⏰
0:00 Intro - are you ready to invert?!
1:41 📝 PROCEDURE 📝
1:58 setting yourself up nicely
2:20 the 3 phases of the invert
4:23 🤚 POINTS OF CONTACT 🤚
5:16 🐛 PROGRESSIONS 🦋
5:19 'kicking into it' - should we do it?
6:24 how to 'kick into it'
7:54 go from 'kicking into it' to controlling your invert
8:04 progression 1 - the kick and hook
8:10 progression 2 - kick, hook, hips up
8:45 progression 3 - kick, hook, hips up, straddle
9:00 progression 4 - kick, straddle, hook
9:25 progression 5 - kick and straddle
9:55 progression 6 - controlled invert !
10:51 conditioning exercises
13:32 the importance of lifting yourself up
14:25 🥵 PROBLEMS 🥵
14:29 you can't hook your leg
17:29 your arms get too tired
20:00 you can't go upside down
20:26 you hurt the side of your body
21:35 ✨ PIZAZZ ✨
21:37 'pretty' legs
21:59 hips high to the sky
22:18 legs down to the ground
22:36 lean your head back
22:47 invert variations
23:07 closing message - I'm a hypocrite! (in all seriousness, we are only human. Take it easy because pole is hard!)
👯♀️ WHERE TO BUY A POLE? 👯♀️
I have an X-pert Complete Set (NX) Spinning X-pole (brass 40mm) - it can also change to static. X-pole has one of the safest, high quality poles, which is what you need in a pole!
🇺🇸 US links
XPERT Pro PX (spinning and static) xpoleus.com/shop-all/poles/xp...
SPORT (NS) (static only) xpoleus.com/shop-all/poles/sp...
🇬🇧 UK links
XPERT NXN (spinning and static) bit.ly/3qghVEK
XPERT Pro PX (spinning and static) bit.ly/3GWWPC4
🇦🇺 AUS links
X-PERT NX (spinning and static THE EXACT POLE I HAVE). bit.ly/33Ly91c
🖖 POLE GRIPS 🦵
🇺🇸 US links
Dry Hands xpoleus.com/shop-all/accessor...
Dry Hands amzn.to/3lNSQA7
Dry Hands amzn.to/3FQvnGx
Body Grip (to stick to the pole)
amzn.to/3FZznV1
(Note: If you use the US XPole and Amazon links above to purchase your products, I will receive a small commission at no extra cost to you. As an Amazon and XPole Associate I earn from qualifying purchases. Thank you so much for your support 😘).
🎵 MUSIC 🎵
Music by Naomi - Candy - thmatc.co/?l=8990D69F
📣 Other Credits 📣
Cute Potato Graphic pngtree.com/so/cute
✅ SAFETY PRECAUTIONS ✅
Pole dancing is super fun but there are also risks involved you should be aware of before starting. These videos are advice only and are not intended to replace in-person professional classes. Please warm up before engaging in pole dancing to prevent injury! I am not a professional pole dance teacher. I recommend attending in-person classes before trying any moves on your own, especially when learning upside down tricks where a spotter is essential! If you have a pole at home, please make sure it is set up properly and is from a reputable supplier. There is always an element of risk when pole dancing and by following these videos you may be placing yourself at risk of injury. Please be careful and only do moves within your skill level.
Happy pole dancing 🤗
I started pole about 3 months ago, and at 53, it has taken all my "growth mindset" mentality not to quit. Everyone is half my age and seems to do everything I can't do effortlessly. I watched your video over and over, visualized the movements before going to sleep, and even dreamed I was doing an inversion. In class tonight, I visualized them again, grasped the pole, and before I knew it, I was upside down in my first inversion. I could hardly believe it. I did it again, and again, and again. It's not pretty and very far from perfect but thanks to you, I did it.
Girl thank u!!
Amazing!!! I just started pole a few weeks ago and have a hard time focusing on how I’m definitely a larger body size than everyone else in class. It seems so easy for everyone to flip upside even on their first couple attempts. It’s hard for me to not take it personally since I’m heavier. Honestly, I was in tears after my last class. But watching this video and reading your comments have made me feel more motivated to keep trying.
This is crazy I was under the impression I couldn’t invert at all but ur directions literally made me invert perfectly I’m in shock right now. Thank you queen legend
What helped me the most was that first step where you pull yourself up before you lift your legs, and then remembering to tilt my whole body back ❤️
@@bellat6889 No worries, gal! Sometimes you don't realise you already have the strength and flex to get into a move, then it's just a matter of learning the technique for it and voila! 😉
Ive had my pole for 7 months now and been too scared to invert until now. Right after finishing this video I FINALLY got it!!!! Thank you so much :)
Well done, Sarah! I simply guided you however, you would have had the strength required to make it possible 😉👏Were you able to do all the progressions or did you go straight into an invert?
Yes she got me up there and less fear more confidence and control😊😊
I'm a mum, 38. I have fybro and chronic fatigue. I've just bought a pole. Used to do pole 9 years ago. Thanks for your videos. They have inspired me to get bk on the horse and start training again. ❤
Ive had such an issues with not being able to get my hips high enough, this video is so helpful thank you!
Your videos are so encouraging and compassionate! I love how you break everything down :)
your tips are so amazing! cant wait to try
Okay I am EXHAUSTED watching you do so many inverts in this video but this is a wonderful tutorial!
Omg thanks for realising 😂 I WAS tired 😭 it’s all for the greater good to get the word out about this very important move 😂 Thanks for your kind words 🥰😘
Excellent tutorial. Thank you. I haven't tried but feel confident because of your detailed explanation!!!
Thank you for this. I’ve had 3 years off pole so I’m starting from scratch strength wise. This is a great video
Thank youuuu really helpful, since im a begginer, loved it 😍🥰 keep doing more
Awesome tutorials love the troubleshooting section at the end 👌👏
I can’t believe this you are heaven sent I’ve been pole dancing for months and never could invert until today thank you so so much
I followed the instructions and I DID IT! I’ve been trying to invert for 7 months. Thank you so much! New subscriber!❤
Yes! Even just squeezing my elbows together made a difference. Love this vid ❤
Your voice is very calming. I am definitely going to practice and let you know how it goes! Wish me luck😁
Thank you so much !!! ❤❤ its so great
I found you today and I’m already binge-watching everything, love your tips and energy.
Yasss! Thanks for binge watching me! Let me know if there's a certain video you'd like to see 😀
you are the TRUTH. Ive learned so much in 3 days. Thank you so much. Your environment is so calm and. ..makess it even better
hahaha I love this saying, I've never been called the 'truth' before 😁 I'm happy you've learnt a lot! I will aim to continue to keep this environment calm too 😌 Did you start pole recently?
love this thank you
Awesome video as usual ❤️ I love how your videos break things down & you give new polers & non polers a realistic look into this form of aerial arts. Some think it’s always a flashy, pretty IG move when 90% of the time it’s not pretty , we’re grunting , hurting & 😂 sweating. We work extremely hard to make it look easy lol.
Thank you Lakeba!! 😘 I’m learning just as much as you guys and I like to show that on here. It is hardddd!! The hard work makes it satisfying when we get it, that’s for sure!
@@PoletatoJemPoleDancer Yw! 🙂❤️ for sureeeee!! I agree 1000%
Yeah it seems like a real workout. That's what im here 4
You give the best instructions I’ve ever found when it comes to learning pole. Even when I took a pole class it wasn’t as good as these videos. Keep up the good work 💝
Thanks Sophia!! I hope you continue to get a lot out of these videos! 💕
I already know this is going to be another banger Poletato Jem video!
oh wow! what did I do to deserve 2 comments from the famous Kelsey Hontz? 😁💖
Thank You!!!
you just taught me !!! as a pole beginner i am so happy
YESS! You're killing it Zelda! 👏👏👏😍
i love your videos so much
So much great information here, and so well presented! Thank you!
Thank you!! Hope you found it helped your invert! Are you new to the invert? 😊
@@PoletatoJemPoleDancer Yes, I am just starting to learn them. Getting to the point at which I can do them without kicking is a major goal for me, so I really appreciated these progressions!
@@melissahubbard2195 That's perfect! You are the exact person I was targeting for this video then :D Let me know how you go with the progressions!
You are a very good teacher. Subscribed!
Thank you Fiona!! 💘 So glad to have you here 😀
I've been dealing with wrist pain after 2 or 3 Inverts for over a week now. Seeing your video helped me understand that there is a tiiiny hand "sliding" moment right at tilting backwards!!!!! This allows the wrists to be straight when holding the invert💡 It's a mind blowing moment for me 🤯🤣 as I held my hands completely rigid in place and bend my wrists too much that way. Thank you sooo much for this detailed and wonderful video💐💎
Thank you so profoundly it's been like 25 years yeah actually since I've been on a pole and I've had some serious head traumas since thin my biggest because I wouldnt perform for my father and his friends at their party nights my father broke my leg and shoulder as well hit me in the skull with each because he found out I was training and gaining a fake ID for my 14th birthday to run away and while I've regained these moves all of these through these videos my last trauma of 2020 was really hard on and I'm so greatful for your help. I still to this day have insain love for this dance I really don't care much on the sitting on guys laps even though lap dances are fun but the pole it was always my freedom even though it's been ripped away from me every time I gotten up or in to get on, so I'm gonna set one up at home that I finally have through years of fighting in all directions.
i recently took a beginner pole course, fell in love and got a pole for home. so blessed to have found your channel! thank you for all the effort and detail put into each video!
Cool! Was this an in-person course? So glad to have you here 💕
This is some great tips. I'm just learning my invert. It's harder then it looks
this was soooo helpful thank you so much
Yay! How are your inverts going?
Can I tell u I love u ..😢 I’m a beginner and you’re the ONLY one who describes each move the way I need it to be described !❤
Naw! Thank you ☺
Yaaaaaaaas I needed this
YASSSS!! To hear just 1 Poletato say this is all I could ask for 😋 I can't wait to hear all about your inverting journey 😍
I was finally able to spin upside down this week and it was because I decided to randomly take the risk. I’m so excited at my progress from practicing!!! Thank u for your classes!
I'm so excited for you!! Congrats girl 💗 It's such a good feeling to progress. Your efforts will be rewarded 😊
I am working on pole conditioning now, preparing to invert. I’m excited! However, developing the strength is taking some time as you stated. Thank you!!
Good luck!! It can be a long time before one can invert! It's a worthwhile pursuit though 😄
Brilliant video! Than you x
Thank you!! How are your inverts going so far?
Ikkk I'm watching early, but I can't help it. I've had my pole for coming up on 4 months and I've accomplished so much. My most recent pole moves I've gotten the hang of is the Jasmine and Martini. I've also nailed the figure for layback and can do it from a climb on a good day. But I can't help but look forward to when I can give this a go.
Right now I do a hybrid of kick and "controlled", more kick than control tho, never had issues with my ribs, nor hooking my legs but I'm unable to keep my legs on a V, I will keep the in mind the hands placement next time I go to class.
So clear and helpful! Can you do a video on general milestone suggestions? Im a beginner poler and i feel everytime i take beginner classes, they tend to teach the same thing repeatedly because it's usually a different group of people
Thank you!! 💖 Milestones is a very interesting topic indeed! I'm planning on speaking in general about things beginner pole dancers might like to know and I can include this topic in that video. It's hard to say when you should be able to do a specific move because everybody goes at different paces. And every move has their own set of progressions. I reckon it's best to listen to your body when you feel you are strong and consistently able to do certain move, then you can probably progress to something slightly more challenging. I believe milestones are not a matter of when but a matter of what should come first and what should come next. I do think there is a general order to moves you should learn before going onto harder moves. A big milestone move is the invert. The studio I go to considers it the move you must be able to do to go from beginner to intermediate level. I do agree you should be strong in your upside down crucifix and invert before moving into the world of upside down tricks from leg hangs. In terms of doing beginner moves, I feel it focuses a lot on the upper body. I didn't stay in beginner class for a long time and I feel that I didn't strengthen my arms enough and could avoid using my arms in intermediate class because the moves use a lot of legs for holding upside down tricks. So personally, I think there's no harm spending time building good strength doing upper body beginner moves (mostly spins). I hope this all makes sense! Can you give me an example of the 'hardest' move you are able to do at the moment?
I've just started pole gym, I'm like six lessons in, but I've bought a pole and I like practicing at home a little bit. You girl were a soldier lol doing all of that all together using the same muscles over and over, must have been tiring af, but you are such a great and kind teacher!
I'm excited for you that you have found pole 😁 Pole gym sounds interesting! What is that like? I truly was tired by the end of it! Though, I did replay the same invert again and again so it looks like I did more inverts than I actually did 😂 Thank you for your kind words 💗
@@PoletatoJemPoleDancer pole gym is basically pole dance, without the dance lol it's like a step before that, we just work out like hell and learn the basic poses :) I hope next year I can step up in the course's difficulty and keep practicing! And you're welcome, you did a great job at explaining everything and clearing up any possible questions 💜
Huh, interesting. The way we learned it in class is to start with an anchor grip on the back side of the pole, using the hip hold on the side. Then lift legs in a controlled manner, straightening the arms to lean back as one foot rises to latch/hook onto the back of the pole. I wonder what difference it makes to squeeze the pole against the bicep instead? Sadly, I can't install a pole in my apartment (due to the way the ceiling is constructed), so I have to wait for my next class, haha. The kick up "method" honestly looks like it's asking for injury, and I imagine it would be way scarier than going up the hard but slow way. 😅
I just learned how to I just started dancing pole up in my house 🏡
this is the perfect invert tutorial!! so helpful, thank you!! 🤍
Ily pole jem
He took a belt buckle to my shoulder blade and feimer. And fluffed me in the skull the second I'm with one hit the first time a dual fist one to each side and a hit with belt to the back of my head. I was in colmas from both times. I have epilepsy now because of it I was about to be 13 and had been practicing for 2.5 years.
I wish I had this before I started pole😍😅
Ahhh! Oh man, I’m late 🤦🏻♀️ sorry I couldn’t have made it a year ago 😂
This is amazing technique, may I ask, during these movements, is your Pole Static or Spin Mode to help you move around the pole?
Thanks Jayaa! My pole is spinning! You can definitely do inverts on a static pole just as easily but it wont help you move around the pole.
Hi, I was wondering what is the name/brand of your pole? It’s really cute. 😊
Hi, could you make a video abour spinning invert? When you are up the pole and you want to do v-invert in a spin (not from the ground)? :)
Yeah! I'd love to at some point! Have you tried it yet?
@@PoletatoJemPoleDancer I'd love to know your tips for aerial and spin inverts! I'm just starting to work towards aerial inverts and the first baby steps to a shoulder mount. I've just managed to do the first invert aerially from a figurehead/hood ornament. This video helped me so much when I was learning to invert. Thank you!
where do you get your shorts from? I love them!
Hey Teeba! I do love them too and recommend them because they are comfy and great quality! They are from a dance store called Bloch. I’m not sure of the exact type but I found very similar options below for you to look at: US Store bit.ly/3Eun1mS (looks a tad bit shorter than mine) AUS Store (free international shipping on orders over $100) bit.ly/3Ev8eYT AUS Store (only ships to AUS or NZ) bit.ly/3lDsyjk bit.ly/3DuEE4B (shorter version)
Hi. I have a question. I do lyra. I am going to start pole soon. Can lyra help me?
Hello... Thank you for your wonderful tutorial.. May I know your pole diameter?is it 45mm or 42mm?
40mm actually!
When i try stretch my legs to the sides my whole body just flip back to where i started 😢 what can i do to not flop back down but stay upside down?
Is there anything I can do about my fingertips BURNNIING!? Omg it prevents me from staying in any position
I've had xrays galor we've watched them seal and I pretty much over dose on calcium and cartridges most of my life he since I was 5 he used to like to smash my head into beams and brick walls often actually.
What do I do when my whole torso doesn’t following my head when I tilt also when I try to tilt I just fall 😭😭
Are you able to pull up your body and tuck in your legs? It might be core strength and/or using the muscles on the top of your thighs to lift your legs back as you tilt too! Have you tried the progressions? let me know which one you get stuck at and it might give us more clues why this is happening 😂
I just got my pole I’m sad I can’t do it but I can throw my body upside down lol .. I just feel like a real rookie.
It can take a long time to be able to invert! Sometimes we have to do the progressions over and over for weeks/months to build that foundational strength so we don't to use too much momentum! If you take classes, a teacher can help you get a feel for the end position which my students have found helpful!
Is your outside hand in this video your right hand?
It is the left when my right bicep is curled around the pole :)
ITS THE FACT I DID THIS AFTER 4 DAYS OF POLE DANCING
My arms won’t stay bent 🙄😂
Is this when doing the progression exercises too? It sounds like you are still developing the invert specific strength and that's very common and completely okay starting out with inverts!
@@PoletatoJemPoleDancer it’s with anything using my upper body lol I thought I was automatically suppose to at least hold my body weight up. It’s so difficult I’ve given up so bad on this. Do you know what that one pole trick is called when you get the pole between your legs and lean all the way back and hold the pole upside down? Can you teach that?
@@0anitra I know! There's no shortcut with the invert, it really is developing your upper body strength ... and your core and hip flexors too! Then to put it altogether using good timing! So it's a lot in just one move. Hopefully you can revisit again when you have built more strength to try it again :) Do you mean a layback?
@@PoletatoJemPoleDancer thank you so much for responding! Yes I’ll be working on it for sure have a great weekend!
Yea, not as easy as it sounds.. you don't just lean back and put your legs up and automatically go into an invert . It's not that easy
This is easier said than done. 🥴
oh yes 😂 Isn't it always in pole? 😅
Could you speak Chinese?
Sadly not ☹️ I wish I could! Do you know how?
@@PoletatoJemPoleDancer Is your parent Chinese-Indigenous?I see you are Asian for sure =).