The episode breaks down the anatomy and preferred order of actions for a basic pole inversion from a bent-arm stronghold into a controlled, bent-knee upside-down position with hips over chest, emphasizing “hedgehog first” (get small and curled before tilting). Referencing Dr. Emily Scherb’s Applied Anatomy of Aerial Arts, it explains key contributors: lats holding an isometric stronghold, transverse abdominis stabilizing the spine and pelvis, hamstrings and iliopsoas/iliacus lifting and bending the legs, rectus abdominis tucking the pelvis to increase curl and shift weight, and triceps extending the arms to rotate to inversion, followed by opening the chest to stack. It suggests isolating weak links for conditioning, recognizing when issues are coordination/motor learning, using aids (yoga ball, resistance band), training eccentrics/negatives, and breathing to avoid habitual breath-holding; it also notes inversions are optional.

Links and resources:

• Free sample class: https://www.slinkthroughstrength.com/sample-class-signup

• Sign up for community flow: https://slinkthroughstrength.as.me/community-flow-class

• Join my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter

Referenced episodes:

• Episode on lats: https://www.slinkthroughstrength.com/science-of-slink-podcast/lats-amp-pole-dancing-debunking-myths

• Episode on with Dr. Tia Ukpe-Wallace on the pelvic floor & pole dance: https://www.youtube.com/watch?v=SMJFCzOx9Kc

• Episode with Dr. Emily Scherb: https://www.youtube.com/watch?v=zIsO-w7S3Zw

Citations:

Hortobagyi T., Katch F. I. (1990). Eccentric and concentric torque-velocity relationships during arm flexion and extension. Influence of strength level. Eur. J. Appl. Physiol. Occup. Physiol. 60 395–401.

Emily Scherb, D. P. T. (2018). Applied anatomy of aerial arts: an illustrated guide to strength, flexibility, training, and injury prevention. North Atlantic Books.

Chapters:

00:00 Inversion Anatomy Overview

00:41 Free Class and Members

01:25 Key Resources and Definitions

02:43 Hedgehog First Cue

03:09 Stronghold Muscles Setup

04:49 Knee Lift Mechanics

05:53 Tuck and Rotate Upside Down

07:49 Stabilizers and Efficiency

09:00 Training Fixes and Drills

11:14 Breathe and Final Wisdom

13:11 Wrap Up and Call to Action