Is your pole crunch ruining your invert?
Вставка
- Опубліковано 5 лют 2025
- 4 ways to rethink the pole crunch so that you can invert without hunching.
Are you struggling to invert on the pole despite trying the typical conditioning exercises?
😧 What if the pole dance crunch, the most common exercise given to dancers to learn to invert, makes it harder for some people invert well?
In this video, Marlo Fisken, a former international champion pole dancer, explains why crunching in a way that encourages spinal rounding could hinder your inversion progress and even cause upper back strain.
What You'll Learn:
📍 Why “scooping” or “curling” or “tucking” into a rounded position might make you feel weaker
📍 Unique cues to help you access your upper back strength
📍 Why squeezing the pole in your armpit can work against your invert
📍 How to change the pole dance crunch to prepare you for a smooth, adaptable invert
Additional Resources:
🙃 Check out the Invert Ready program for step-by-step progressions.
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MARLO!!! 7 freaking years! 7 YEARS!!!!!!!!!!! Finally someone understands my struggle! i can't wait to try!!! i'm going to rip that pole apart!
me too😂
Having a lil internal whimper about all the additional, specifically invert-targeted classes I paid for that didn't help at all and only reinforced unhelpful ideas. 😅
Finally someone who understands when I say, "I'm gonna tear up that pole"
OMG!!! Ive been poling for more than 2 years and can do some advanced tricks but just can't invert. My instructor kept saying that it's more of a technicality rather than strength issue. Then I saw your video, went back to the class next day and then bam!!! I WAS INVERTING OUT OF THE BLUE. thank you sooooo much!
This seems so helpful, can't wait to try this stuff out!! I am at a point in my pole journey where I can do basically everything that isn't an invert. My teachers are baffled because I can do some genuinely nuts stuff, but inverts are my evil nemesis move
WOW! THANK YOU!!! After watching this video yesterday, I was finally able to succesfully invert in class last night!! My only issue is that my legs end up holding a death grip around the pole and then I freeze, lol.... but at least I got up!!! THANK YOU AGAIN!!!!
I would love to see a video like this for the shouldermount 😍
Me too! I managed a few now I feel like I'm back at square 1 again!
I have been poling for ages and have always thought my inverts were done with a rounded upper back and now I know how to correct it! Thank you so much❤ Please make a video for people like me who have a rounded upper back in shoulder mounts🙏
This helped me so much to get my invert!!! Now Im working on the bad side 😁
Loved how you broke the movement down and then recapped all the steps at the end. Also, the spine prop was really helpful in visually understanding the difference between rounded and open. Thank you!
I heard about this video in a random comment on instagram, watched it closely during Christmas holidays (even though I take hoop classes, not pole) and the day I went back to the hoop... I inverted for the first time in 4 months! You gave me the last tips I needed, thank you so much!!
I’m so happy I found this video!! I’ve been struggling with my inverts and the rounded back/heavy hips are exactly what I was struggling with. Thank you!!
You explained everything SO perfectly, I finally understand what I'm doing wrong!! THANK YOU Please continue posting videos, I just subscribed 💖
OMFG. GENIUS!!! What a common instructor mistake in identifying reasons for not inverting and now we know what to do going forward!! You also just saw the problem that I’ve always had too so thank you!!
Thank youu Marlo, I tried ur tips, it eliminates my back pain immediately, later in the studio even with the boots my inversion was improved soo much!! ❤✨ you’re Amazing!!!!
I’m nowhere near a pole and I haven’t poled in 2 years but this video made me think I can go back to it and finally succeed at inverting! Thank you Marlo for the magic 🥰
Me too! Almost 6 years here 😳
can't wait to try this out, thank you so much❤️ really saving lives and backs out here😂 my scoliosis is forever grateful
I appreciate your description of how getting into an invert should, not only look, but feel. Thank you! ❤
I still quote you so much in my privates when talking about engagement and my visualizations. Loved this reminder and now I want to go condition lol
I love this! Using the actual skeleton spine really illustrated how instrumental a straight back is to getting your hips lifted enough for a clean leg hook. A rounded spine creats a shorter distance for the pelvis to travel, but that means it hits the pole before it gets up above the hands. I never realized thats why my inverts have been getting so much cleaner recently.
🤯! Thanks for changing my point of view.
Im sooooo glad I saw your video !!! 2 years later, i can finally invert ! Even in the air, i cant believe it. Thank you so much 🌸🌸🌸
I took an extended break from pole and my inverts are now so weird and horizontal. I'm excited to give these adjustments a try!
literally falling in love with her so smart and well spoken thank you Marlo your explanations and guidance is remarkable
I've been pole dancing for years and have never been able to properly invert without my leg hooking. I have a deep lumbar arch in my back and open hips, which i guess doesn't help with inverting... every instructor I've ever had has never been able to help me out with this other than telling me to do more pole crunches or other standard invert prep exercises. My body is just built differently, and those dont work for me. Its made pole inverts a very sensitive topic for me over the years. Im at the point where i feel i cant progress anymore because of my inverts, even though i can do a lot of intermediate pole moves
Im excited to work on ripping the pole apart though!! Ive never heard that before
Could you do another video on how you do your tilted invert? I always thought that could work for me but i cant figure it out
Love your videos and energy! Youre amazing ❤❤
Thank you for this. I'm coming back to pole after two major shoulder surgeries and have had to relearn my inverts due to what is now a permanent disability. This is tremendously helpful in ensuring that I keep my shoulders safe (as well as my spine)!
That moment when you stumble across the glorious Marlo whom you watched and was awed by just casually explain one of the main reasons I stopped loving pole. Numerous teachers- no one ever commented on my rounded back. As soon as you did it I immediately knew. I was always told- more pull ups, more crunches. Engage your shoulders (no one knows what that means when they first hear that) it almost makes me want to dig out my X-pole and set it up again 👀
Ah now I get it, I was doing that rounding and crunching, and wondering why I was not able to lift hips up and hold the balance....thanks for this cool video,now lemme check your foundations video to be sure, :) thanks Marlo!
Wow Marlo this is a game changer🤩🤩!! I've been having back pains when inverting and crunching my back!! But not since I tried your tips ❤❤thank you so much for sharing, you are absolutely one of the BEST instructors EVER!!!🥰🥰🥰
I love this cause I diagnosed the problem all by myself but have not actually figured out a solution. Now I have new things to focus on... again :)
Wow. That makes so much sense. I round round round my back and get nowhere with my OLH. Thank you for the insights.
Really helpful because I’ve literally been stuck doing a kick up for like two years 😢
Really appreciated the structure of this video and especially the tip to bring your legs up and then do another little pull to get into the full posture!!! Thank you!!!
thanks Marlo! your editing skills are 🔥!! esp loved that "rip apart" gif! 🤣
I love it so much. Thank you so much Marlo ❤❤❤
Thank you! I will definitely keep this in mind when I teach inverts!
Thank you for such a nice breakdown🧡I've intuitively adopted some of these adjustments from doing inverts on aerial silks but have been struggling with putting them into words. But a lot of this is new to me, will be fun to experiment with!
Thanks so much for this video, I’d been planning to go back and find one of your Instagram posts where you talked about the “rip the pole apart” cue and this is perfectly timed! Excited to try these new cues out!
Thank you sooooo much!!! This was extremely helpful 💜
This is so illuminating and helpful! Thank you, Marlo!
I've been poling for a year and a half and I'm still not quite there yet. I have my good days and off days but more off tham good and I feel like I'm falling behind my peers 😔 It's hard trying to remember to straighten my back and push my chest out lol. I'm gonna try your tips this weekend in my next class
This is amazing ! Still I won’t able to develop the strength to rip the pole apart and open my chest 😢
Fucking unbelievable!!! I finished watching your video, went straight away to my pole to try it, even on my "bad" side, and guess what? I did several inversions for the first time as easily as breathing! ❤🎉
Thanks, thanks, thanks for such a clear and 'inversions life " changing.
Wait…… wait a damn minute……
Wow! This is like in hoop, when inverting to push ur chest out to get the bum up, touching crouch to hoop 😊
Amazing
Holy shit thank you
Thank you 😊 I’ll try it like that because my hips feel like a sack of potatoes too 😂
What if I'm tipping too far?
Omg omg I'm almost there