I LOVE reading the search engine entries that send people to my blog. This one was from this morning: “Why cant I straighten my body when doing pole dance reverse butterfly?”
I’m not totally sure what a “reverse butterfly” is, as pole fitness is so new that each move is called 2-3 different things. Eventually there will be a universal name for each move, but I’m certain that is years away 🙂
This is what I call the beginner’s butterfly. Body is against the pole, hands are very far apart.
You can make this more difficult by putting the hand closest to the floor farther up the pole then push your body away from the pole… and bend your leg (the one that is on the pole) at the knee. This requires more upper body strength to hold.
And then there is the Extended Butterfly. This is with both legs straight/extended. Body is very far away from the pole (I’m still working on getting farther from the pole than pictured!) The leg touching the pole is “hooked” at the ankle, not the knee.
Now, for the question! How do you keep your body straight?
- Inverted crucifix FIRST. If you cannot do this inverted hang, you should work it before attempting the beginner’s butterfly. This will give you a feel for how centered your body positioning will be in beginner’s butterfly.
- Start at the beginning position. Keep your body close to the pole. Focus on keeping your belly button and sternum on the pole.
- Work on your grip. Sometimes your grip just isn’t strong enough, and you might be swaying or drifting to the side because of grip.
- Engage your core. Your core (abs, back, chest, shoulders) is your powerhouse! Keep this engaged & tight while in butterfly.
- Hip position. Keep your hips square to the pole. This means don’t tilt them away or off to the side. In beginner’s butterfly, your pubic bone will be centered at the pole. This should be true when you extend your butterfly as well.
- Use a mirror. It helps tremendously to be able to see what you are doing while you are doing it!
- REPEAT. Once you get your body straight and have beautiful lines in beginner’s butterfly, you can work on extending your butterfly some. Keep doing these things (hips square, engage core, strong grip)! You WILL get stronger once you work on proper form.
I hope this helps! 🙂
I did a lot of practicing the other day at the park while my daughter played. This park rarely has ANY kids playing there, it’s crazy! Oh well, my girl has the whole park to herself and I can practice in the great outdoors 🙂 Here are some video clips from my practice.
Spinning practice – There’s a random fan kick, fireman spin & some front/back hooks in there at the beginning…but I’ve mainly been working on my Reverse Grab Spin, like a LOT… mastering this spin is just one more step toward getting the Phoenix someday 😀
Butterfly practice – Butterflying is just a lot of fun 🙂 It’s a little more difficult with jeans & no leg grip, but my upper body strength has finally built up enough to handle doing it with jeans on. Yay!
Handspring practice – aahhh cartwheel HS, my very 1st trick and still my all time favorite. I had lost my straight edge from cartwheel handspring, so I’ve been trying to get that back. Also started working on Twisted Grip handspring! Once I can lift into that without kicking, I’ll be THAT much closer to 2 of my dream tricks – Phoenix and Iron X. Oh yessss.
You know you’re a poler when you are away from your pole for WEEKS & begin looking for lamp posts, street signs & even TREES to do inverts on………..
Thank the Lord I found an abandoned playground nearby with a 45mm pole! I’m definitely getting my next pole in the 45mm size, it’s much easier gripping with the hands–but not so much with the legs. Also with these pictures, unlike when I’m on my pole inside, I am wearing much more loose clothing which KILLS any grip for hip holds with Gemini & Scorpio, so I couldn’t let go with both hands.
Anyway, here are a few pictures, I managed to get a basic invert & a gemini on a pine tree, but the gemini was terribly painful, hahaha! Pine trees are NOT the best trees to do tricks on…