The Invert (also Chopper or V Invert) is one of the first major milestones in every Pole career. With an Invert, you will literally raise from the broad mass of non-Pole dancers and you will probably receive your first “Wow, you can do crazy stuff”. However, the Invert only falls into the lap of a very few Pole Dancers, and I am clearly speaking from experience. So for months, an Invert can keep you, frustratingly, from majorly progressing with your Pole training.

An Invert requires a considerable degree of strength and technique that must be learned and practiced often. If the corresponding muscle groups are not yet strong enough and your body is not ready for an Invert, then, unfortunately, there is no shortcut. You will have to train your strength until your muscles are sufficiently strong to support you through your Invert. However, I often note that many of my students would be strong enough, but that technical issues are keeping them from performing a clean Invert. The technique of an Invert is much more complex than it might seem. An Invert is not only about kicking your leg high enough to cling to the Pole. 

Today, I reveal a few tricks to succeed a clean Invert. Moreover, I explain 3 things you might be doing wrong when inverting.

  1. You are positioned wrongly to the Pole

The position of your body in relation to the Pole is the first decisive criterion for a successful Invert. If you stand slightly behind your Pole, your Invert will not succeed. If you stand parallel next to  the Pole, you might make it, but you are giving yourself an unnecessarily hard time. So stand as close to the Pole as you can and position your hip before the Pole. In this position, the Pole assists your Invert from the back and supports your abdominal muscles when inverting.


2. You reach too high and your elbows point outwards

For the Invert, we enter the Strong Hold. You reach around the Pole with your inner arm and position the Pole almost in your armpit. Your hand is in a True Grip (fingers and thumb are on opposite sides of the Pole, the thumb points up) and at eye level. The outside hand grips to the Pole, slightly above the inner hand. Both hands are close together. The inner arm presses firmly into the Pole and the elbow faces forwards. If your elbow points outwards, you cannot put enough pressure on your arm and your Strong Hold is neither secure nor stable.


Another mistake I often observe on Pole beginners is that they reach too high. In the next steps you will bring your legs over your head, elongate your arms and let your upper body sink backwards, downwards. When you reach so high that your arms are almost stretched out, you will either need to jump into your Invert or your upper body will not have the possibility to sink downwards. 


3. You stop your Crunch too early

The third and final essential part of succeeding your Invert is a maximum Crunch. Many of my Pole students are strong enough for a clean Invert, follow point 1 & 2, however, stop the Crunch too early and fail. A perfect crunch, that leads to a successful Invert, means tucking your pelvis and bringing your knees as close as possible to your chest. This requires a lot of upper abdominal muscle strength and it frankly is a challenge. However, it is also simply a matter of getting used to. If your pelvis is not tucked and your knees are too far from your chest, the weight shift of your body is not optimal to let your upper body sink down. If your butt feels too heavy and unliftable, this might be a sign that your Crunch is not enough. With a clean Crunch, your butt has already passed the lowest point, and you only have to keep the tension, elongate your arms, and you will shift into a marvelous Invert.


Invert Checklist

  • Hip in front of the Pole
  • Hands at eye level, inner elbow facing forwards
  • maximum Crunch



I wish you lots of fun and good luck with the Invert.

If you have any further questions, leave me a comment.