Pole Inversion Pose – Quick Pole Updated Guide 2024

How to a pole inversion pole without going to pole dance class in 2024 with social distancing being a thing now, this resource will help you get on the right track with a pole inversion.

In pole dancing, there will always be new tricks.

Once you finally master that one trick after months of practising, you realize the mission is not over, and there is actually more to learn.

The invert is among the popular and most coveted tricks in pole dancing.

Inverting is basically a way to get upside-down while on the pole, and here’s the way you can do it quickly and easily.

Once you have learned and master the pole inversion pose, you will be better positioned to transition to other pole moves.

That’s why it’s usually a sought-after achievement for pole dancers.

Are you ready for the pole inversion pose?

Inverting is a goal that may take time and effort when starting out before you can get it on point.

People are different, and some can get it right on the first day while others have to practice for weeks or even months.

So, don’t feel discouraged and keep working on it until you finally achieve that perfect invert you want.

The very first question you should really ask yourself is if you’re truly ready to invert.

No matter your level of pole dancing, always start the process from the beginning or rather the first step.

Even the seasoned pole dancers revisit the starting steps of the pole inversion pose for better execution.

After learning to achieve the right invert, you can now progress to some aerial tricks and reach greater heights.

That being said, safety and preparedness are very important.

A proper inversion is all about the right muscle engagement and knowing what your body is doing.

The muscle engagement should essentially be in the shoulders, back, and the core.

The ultimate goal and achievement would be to invert with straight legs, but that won’t happen right away.

How ready you are for an invert will depend on several factors like strength, training, and confidence.

Inverting properly basically engages the full body, and for that reason, you have to achieve strength in all of the right places.

In that case, invert prep and conditioning is vital for you to build the much-needed strength to invert properly.

Invert preparation from the floor

Invert preps from the floor are the perfect way to train and strengthen your muscles for a standing invert.

Furthermore, invert prep is safe for beginners because it’s really easy to follow and low impact.

For most people, there is a stronger and more dominant side of the body.

But you should always alternate sides during workouts to keep the body balanced and as versatile as possible.

Right-hand inverts

  1. Go to the left side of the pole and lay flat on your back. The pole should be touching your waist.
  2. Use a stronghold grip to grab the pole. Put the left hand on top while the right-hand takes the bottom.
  3. Lift your legs to the pole and wrap them around it with the left leg on the top and the right leg behind. It would help if you grabbed the pole with your knees and ankles. At this point, your hips will actually be off the ground.
  4. Make use of your stronghold grip to engage your shoulders while pulling down on the pole.
  5. Using your core, slightly loosen the leg grip while tightening the glutes and pushing the hips up and close to the pole as you possibly can, straightening the body. Re-grab the pole in the area between the knees and ankles but ensure you keep contact with the pole.
  6. Still maintaining your stronghold grip, slowly bring your hips back down on the floor using your leg grip to guide it.

Standing inverts

Right hand

  1. Stand to the pole, keeping it on your right-hand side, and move slightly in front of it.
  2. Your hips should essentially be in front of the pole, with the right shoulder behind it.
  3. The next step is to get on the balls of your feet, as tall as you can.
  4. Promptly wrap your right arm round the back of the pole, tucking it into your armpit.
  5. Grab the pole, ensuring your right arm is below the ear height. Place the left hand on top of the right.
  6. Ensure the elbows are bent at a 90-degree angle, the shoulders are down and back, and the pole is snug.
  7. Always keep the hips in front of the pole.
  8. Squeeze the pole using your right arm and then pull down on the pole with both of your arms. Remember, the proper position involves the shoulders being square behind the pole, hips in front, elbows bent and the pole tightly tucked in the right armpit.

How to do a pole inversion pose

Tucked knee invert

This is the first and most basic pole invert you will get to learn.

  1. Engage your shoulder blades by pulling them back and down. Grip the pole to engage your arm muscles. Using the pole as support, tuck your knees to the chest.
  2. Lean back and gradually straighten your arms to bring the pole right into your waist pocket (the soft space that’s between your ribs and hip) as you rotate.
  3. Engage the back muscles while tipping the entire body backward, including your head. Straighten your arms and continue to engage your core. Push your legs past the pole.
  4. While leaning back, bring the knees to your chest, slowly extend your legs out, engage the glutes, and push through your calves to achieve straight legs. Don’t forget to point those toes.
  5. Engage the back muscles and tip your entire body backward. Straighten your arms and continue to engage the core, pushing your legs past the pole.

Straight-leg invert

The straight-leg invert tends to be a bit harder than the tucked-knee version because you need more core strength and more hamstring flexibility.

  1. Pull the shoulder blades back and down to engage them properly. Grip the pole, engaging your arm muscles. Using the pole to support you, straddle your legs and point the toes while pushing with the backs of your knees.
  2. Lean back and steadily straighten your arms to bring the pole into your waist pocket as you rotate.
  3. Engage the back muscles and tip the whole body backward, including the head. Straighten your arms and continue to engage your core, pushing the legs past the pole.
  4. While leaning back, bring your knees to hip-height and keep the legs extended. This engages the glutes and pushes through your calves to achieve straight legs. Always point your toes to keep the legs straight.
  5. Engage your back muscles while at the same time tipping the whole body backwards. Straighten your arm and continue to engage your core, pushing the legs past the pole.

For a straight leg invert, your head should always be near the lower part of the pole.

This way, you can actually see the floor if you look down.


Preparation is important in pole inverts.

If it’s your first time trying an invert, ensure you have an instructor with you or a crash mat that will help prevent injury.

It won’t be perfect the first time, but you will get better with training.


A perfect invert is not something you will get in a single day.

However, doing the prep exercises and training regularly will lay out a strong foundation for growth.