How to achieve a REVERSE GRAB SPIN in Pole Fitness: A Progression Chain

Well hello and welcome back to our series of Pole Fitness Progression Chains, Reverse Grab edition. For those of you who haven't read any Progression Chain Blogs and have no idea what the bloody hell I'm talking bout, a Progression Chain is the roadmap of pre-requisites and skills you need to achieve a move.

A couple of points before we dive in. Sadly this is not a science or a guarantee, it is definitely more of an interpretative art/suggestion type of situation. But, used with the aid of an instructor, a bit of personalising and some common sense, these progression chains should be able to point you in the right direction to achieving whichever move you are aiming for. In this case a Reverse Grab Spin.

So strap in and get comfy as we work our way through the pole fitness world into a Reverse Grab, with nods to variations and progressions.

Step Around

Step Around

Stepping on the inside leg, swinging the outside leg all the way round so you end up back where you started. The very first move you learn in pole and the beginning of learning how to hold your weight in a long arm position.

Fireman

Fireman Spin

Starts the same as the Step Around but instead of stepping onto the floor you hook your ankle on the pole. Using the momentum let the other leg come off the floor and hook behind the pole.

Chair Spin

Chair Spin

This is our first spin using just our arms. Keep the hips facing away from the pole and snap the outside leg in to give you more momentum and time in the air.

Chair Spin variation

Chair Spin Removing the bottom hand

Exactly the same at the above chair spin but now we are trying to find more pull through the top shoulder to allow us to take the bottom hand off.

1 Hand Chair Spin

1 Handed Chair Spin

This time we only use 1 hand for the entire Chair Spin. Really focusing on keeping the top shoulder down and away from the ear.

Basic Reverse Grab

Chair Spin Tuck Reverse Grab

From our 1 handed chair spin, circle your hips so your body goes in front of the pole and round to the other side. The bottom hand can reach behind and grab the pole by your hip.

That, my friends, is your REVERSE GRAB! Yay, go you! I would now recommend getting used to that movement, making the hip circle bigger and more controlled. Once you are comfortable handing on that one arm while your hips move you can progress to some real show stopper Revers Grab based moves. Below I have listed some of my faves.

Reverse Grab Variation

Chair Spin Pike Reverse Grab

A reverse Grab where you keep your legs straight out in front of you. Muscularly this one is tough but I really like it as a variation to help get the coordination of a Reverse Grab.

Reverse Grab Variation

Chair Spin Flare Reverse Grab

This is the ultimate Reverse Grab, big showey, dramatic and a show stopper! The outside leg goes across your body the over the top in a Flair motion, hitting the widest and most impressive [point of your straddle when your hips are the furthest in front of the pole.

Phoenix

Phoenix

We are now in 'ridiculous' pole move territory. Your do your big Flair reverse grab and before your toes touch the floor, you do a handsping mid air... talk about an inefficient way to do an Ayesha!

While a Progression Chain can be a really useful tool for developing a skill, please remember we are ALL INDIVIDUAL! A Reverse Grab is an INTERMEDIATE skill and no one says you have to be able to do it to be a poler. Some of the best polers I know refuse to do any Spins but my gosh can they do a stunning Ayesha, gooey Body Roll or Twerk like they came out of the womb shaking their ass. If a Reverse Grab is something you want then I hope this has helped just keep in mind Pole is all about the journey, not the outcome, so enjoy the ride!

What moves do you want to see next?

Cheers

Alex :)