Inversions Break Down

From the Floor Upwards

When executing any aerial or acrobatic move or technical skill, a question you can always ask yourself is ‘What is stabilizing, and what is moving?’ What is stabilizing and what is moving changes throughout a skill, so it is important to break down movements into parts so we can make sure we are firing the ‘correct’ muscle groups at the ‘correct’ moment.

Let’s break down what is stabilizing and what is moving in some simple drills.

Exercises with a Stabilized the Spine (ribs and pelvis)

  • Hollow Body Hold = Nothing is moving. Spine (ribs and pelvis) is stable. Hips are stable.
  • Legs tuck in towards the body = Spine is stable & pelvis stays on the floor. Legs move from the hips (hip flexion). Knees bend.
  • Leg lifts in pike = Spine is stable & pelvis stays on the floor. Legs move from the hips (hip flexion). Knees are stabilized in straight position.
  • Leg lifts in straddle = Spine is stable & pelvis stays on the floor. Legs flex, abduct and externally rotate from the hips at the same time creating a compressed straddle (pancake). Knees stabilize in the straight position.

Exercises that move the spine.

  • Reclining Pike Hip Lifts (aka ladybug lifts) = Hips are stabilized (mostly) in the pike position, knees are stabilized straight. Lower spine flexes as the abdominals lift the weight of your pelvis off the floor.
  • Reclining Straddle Hip Lifts =Hips stay stabilized in the compressed straddle position (pancake), knees are stabilized straight. Lower spine flexes as the abdominals lift the weight of your pelvis off the floor.
  • Reclining Pike Overs (inversions)=
  • Reclining Straddle Ups (inversions)=

Put it All Together!

If we are moving from a hollow body hold to a straddle inversion, the following has to happen:

  1. Start from a Hollow Body Hold = Nothing is moving. Spine (ribs and pelvis) is stable. Hips are stable.
  2. Hollow Body Hold = Nothing is moving. Spine (ribs and pelvis) is stable. Hips are stable.
  3. Leg lifts in straddle = Spine is stable & pelvis stays on the floor. Legs flex, abduct and externally rotate from the hips at the same time creating a compressed straddle (pancake). Knees stabilize in the straight position.
  4. Hips stay stabilized in the compressed straddle position (pancake), knees are stabilized straight. Lower spine flexes as the abdominals lift the weight of your pelvis off the floor.
  5. Once your spine rounds/flexes to its maximum capacity using your core muscles, then your arms kick in to lift you into the complete inversion.