Tag: Pole Sit

The (Not So) Secret Diary Of A Pole and Aerial Hoop Beginner – Week Ten

Posted on by Joey

Week Ten – Pole

I’m in double digits for weeks attended, I can’t believe how far I have come on this journey already and how rewarding it has been!

I’d also like to preface this post by saying this was without a doubt one of my best sessions so far, really felt like I achieved something and made progress, but more on that in a bit.

Hannah walked us through our usual warm up, before we moved on to climbs.

If you’ve read any of this blog series before, you’ll know I’ve never made it past two climbs on the pole and certainly not to the top of the pole. Well, this was my week (admittedly it was on one of the shorter poles in the studio), but I got to the top and hung out for a while quite comfortably, even giving the truss a tap for good measure (I know this is a no-no in most situations, but I couldn’t resist).

The next item on the agenda was Martini Sit. This looks deceptively easy (especially with Hannah pulling it off so nonchalantly), but I was in a for a rude awakening when it came to try it myself. The amount of butt/leg needed to really hang off the pole is the key here (not to self; buy shorter shorts!).

We then tried out a Step Around in to Back Hook. This didn’t prove too troublesome and I like to think my feet are nicely pointed while doing it (Hannah, any thoughts?).

I really nailed the next move; Inverted Crucifix! I got a good distance off the floor in my inversion and the hold on the pole was super solid, I was not moving anywhere unless I wanted to, which felt amazing. Coming down and the standing the ‘right way up’ again afterwards messed with my sense of balance a bit, but I reckon I’ll get used to it.

Finally, before we moved on to some stretching to end the class, I had another go at Butterfly. After the success of my Inverted Crucifix, this came a lot more naturally, still a little shaky, but I pulled it off none the less.

Week Ten – Aerial Hoop

Ellie started us out on our usual warm up and we moved to our usual conditioning.

We then started Single Leg Hang conditioning, which proved a bit painful after all the Martini Sits from pole previously, so I wasn’t able to hold it as long as I normally can or make any “pretty shapes.”

After this, Ellie talked us through a Side Seat Transition. I had visions of losing my grip and falling on to a most undesirable area on the bottom of the hoop, but thankfully my grip was great this week, so nothing to worry about.

Once we had this down, we moved onto a little combo consisting of Splits Away, the Side Seat Transition, into an Invert before finishing on a Front Balance. This was my first time really trying the Front Balance, so I was a little intimidated (flashbacks of the pain from Back Balance sprang to the front of my mind), but it turned out fine in the end.

After that, we worked on our under-bar shapes; Pencil, Split, Stag and Mexican.

Finally a little Gazelle practice to round out the session before some stretching and that was my hour up.

I realise I’ve been a bit lax with photos and videos lately, for anybody that’s missing them, I promise to remember to get more going forwards.

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The (Not So) Secret Diary Of A Pole and Aerial Hoop Beginner – Week Nine

Posted on by Joey

Week Nine – Pole

Apologies for the belated post, it’s been an incredibly busy week at X-POLE HQ.

Anyway, after the usual warm up with Hannah (I must get it all written down and detail it for you guys one day) and some conditioning, we got on the poles and started the main portion of the session.

We started with Fan Kick in to Pole Sit. If you’ve read any of my previous posts, you’ll know that my Fan Kick isn’t the greatest: plenty of effort put in, but it looks a bit “limp!” Anyway, throwing caution to the wind, I really decided to go for it on the first attempt. It didn’t turn out too bad until my ankle connected soundly with the pole while sweeping round to get to the Pole Sit (another bruise to add to the collection)!

But after a few more tries it was more or less there, so I can’t complain too much and after the initial shock of the ankle smash into the pole, there was little to no pain (even now).

Then we moved onto Statue into Fan Kick, into Pole Sit. This was obviously a little more challenging than the previous moves, I think I’m 75% there with getting it nailed. Statue didn’t hurt nearly as much as I thought it would by the way!

After this, Butterfly with a Crucifix Exit into Flatline Scorpio. This proved a little too much for me and I didn’t even get close to finishing it in this week’s session.

Finally, we added spins to the end of the combo: Step Around, Fan Kick, Chair and Figure Four Spins; I’m happy with all of these, except the Figure Four, which doesn’t flow as smoothly as I’d like, but it’s in my head now, so I can visualise it more easily.

I have to admit, this was the most intense pole session I have done so far at the Aerial Attic, but it was also one of the most enjoyable; I was totally shot after this lesson, but also had a great feeling that I’d worked hard.

Week Nine – Aerial Hoop

Ellie started us out on our usual warm up and we had another go at completing the Harry Styles – Watermelon Sugar abs workout challenge from MadFit. The rest of the group seemed to nail it, but I think I ran out of steam around the 2:45 mark (it’s harder than it looks).

Again, if you fancy trying it, check out the below video:

 

We did our usual conditioning (Ellie went fairly easy on us this week in my opinion) and then started on Spinning Inverts. This proved more challenging than it looked for me, I think leading with one foot and then leaning into the spin was a bit hard for me to comprehend at first, but I got there eventually (with a lot more swinging than spinning I must admit).

Then once we were up, we added Side Hang Variations. These really tested my flexibility and I think I pulled something in my back, as it’s been aching a little since the lesson.

After this, we added Pull Up to Peter Pan, which was easy in principle, but making it look smooth and controlled is the key.

Then Man in The Moon was added to the routine, into Amazon, to Cradle, then on to the top bar for Secretary and finally, adding a move of our own choosing to finish off the routine.

Admittedly, I did pretty much everything bar the Cradle, and only once (very messily), before I had to take a break, as it had been a long week already it was only Wednesday night!).

On par with Monday’s Pole session, this was the most challenging session of hoop I have done so far, but it felt great to string a lot of things we have worked on in the previous nine weeks together into something fully formed. It was amazing to watch everyone else in the session too, they all performed beautifully and I was totally in awe of their stamina to get it all done and run through their routines three, maybe even four times before the end of our hour, big kudos to everyone involved!

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THE (NOT SO) SECRET DIARY OF A POLE AND AERIAL HOOP BEGINNER – WEEK FOUR

Posted on by Joey

Week Four – Pole

After our usual warm up with Hannah (I think I am 99% there now!), we launched into our lesson.

We revisited the Chair Spin from last week. Originally, I hadn’t found this too hard, but ‘polishing’ it up to ensure I had the correct hand placement, a good form and pointed toes was a little challenging.

Hannah then moved us on to a Carousel Spin, initially I was a little sceptical about being able to pull this one off, as it was my first time using a Split Grip (AKA Bracket Grip) and like most people, I guess I have a dominant/stronger side (right if you were wondering!). My inclination is always to hang from my right hand and push with my left for the spin. Trying it in the reverse with my left ‘leading’ was an interesting experience, but after the first couple of tries, it felt a lot better and I managed to get some nice clearance from the floor and finish in a good foot position, rather than just landing flat on my feet.

Another move we revisited during this session was the Fan Kick. My ‘coordination issues’ came back into play at this point. I think if I begin to practice these kinds of things at home off the pole on the floor (read Fan Kicks and Shoulder Rolls), it will eventually become more natural and less forced. After a few attempts I got there, not to the level that I would like, but passable.

Hannah then introduced us to the Pole Sit. I am so glad that I had purchased a pair of ‘short shorts’ for this week’s session, as trying to do this in my usual basketball shorts would have been pointless! Even my new shorts were a bit long for what I was trying to do (make skin to pole contact with my upper inner thighs)! The first time I attempted this move I also nearly crushed ‘the family jewels’ in my enthusiasm to get a decent way up the pole! Then the dreaded ‘pole kiss’ happened (my first I’d like to add)! My inner thighs were stinging for the rest of the night, but after that initial shock and the some ‘management of my assets’ I did manage to remove one hand from the pole and lean back to make a nice shape, so I consider it a win.

We went back to our Pole Climbs, after the Pole Sits, this felt like a blessing! I was determined to beat my own personal best of about three climbs from the previous weeks sessions, and with a little verbal encouragement from Dion (cheers for that mate!), I got within touching distance of the very top of the pole (it’s a 4.2m pole in the studio, so a big achievement in my mind) but after that, I was absolutely shattered! Next time I’ll definitely get to the top.

Tying all this together and making it smooth was the next task and I must admit, it’s nowhere near where I would like it to be, but it’s progressing.

Hannah mentioned that next week we will be trying our first attempt at inverting; I. Can. Not. WAIT!

Week Four – Aerial Hoop

I had been looking forward to Hoop all week. The pace is always a little slower than Pole on Mondays at Aerial Attic and generally less crowded, so you can really get into whatever you are doing. But the workout is just as challenging and satisfying, so I went into the studio feeling great and ready for a good session.

Ellie warmed us up as per usual and again, I think I followed it 99% accurately this time.

We then moved onto conditioning on the hoops, including shoulder shrugs, seat, pike and straddle lifts (good form straddle lifts still elude me, but it’s something to improve on at home).

After that, we revisited Man In The Moon transitioning to Amazon, which I really feel comfortable with now (even Ellie commented that it’s becoming very fluid now). I did manage to ‘upgrade’ my Amazon too, by taking my hand off the hoop and using my head/neck to stay in, which I am really pleased with.

It was time to then get back to really nailing Gazelle and Ellie also showed us a few variants for those who have been attending classes longer (Split and Twisted Gazelle). I focused on my basic Gazelle and felt 100% more comfortable this week.

Finally, Ellie showed us the Birds Nest. Watching this filled me with a cold dread! The thought of balancing all my body weight in the small of my back was not appealing, but I was soon to find out that wasn’t event too bad (it stung a little afterwards and I can still feel it a bit today, but nothing to write home about). It was the transition into inversion that really put the fear in me for a moment! Being upside down, with your legs spread wide holding you in the hoop along with all your weight on your hands behind you and then moving your body to a folded position to be able to get into a Double Knee Hang was the scariest moment of hoop I have had so far, I was so sure I was going to fall, but with some spotting and guidance from Ellie I managed it (very untidily in my opinion, but hey, it’s something).

It has been one month since I started this journey. I didn’t know if I’d make it this far to be honest. But I am incredibly glad that I started and have stuck with it. It has been so much fun and I can already see progression in both Pole and Hoop. I know I’ve recommended beginning either pole or hoop if you haven’t already tried it before, but I’m going to say it again, the feeling during and after class for days afterwards is amazing and I already feel stronger and more confident in what my body can achieve if I really put my mind to it. It’s also driven me to get back into training at home, whether it’s practicing what I have learnt in class or more conditioning/bodyweight stuff, which is a huge positive. I’m eating healthier, feeling stronger and really enjoying being active.

Bottom line, don’t wait for the ‘new year, new me’ guilt to kick in, get yourself to your local pole and aerial studio and enrol in a class or two, even if you are a seasoned gym goer, the variety of the classes will make you work in ways you hadn’t thought about before, while having an amazing time supported by great people. I can’t wait for next week’s sessions with Hannah and Ellie!

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