1. Complete a before and after analysis of you OWN invert, OLH + ILH and chin-up.

How did it look feel/function before?
Going into inverts and leg hangs was always effortful, and I knew they looked as clunky as they felt. I developed a feeling of dread whenever I needed/was asked to invert. I always had to do the leg hitch to get the pole in the right place. When I would come out of an invert, I would get a searing pain down my back. I eventually gave up on inverts and got into the moves I wanted by dropping down into leg hangs from a climb, and doing a leg switch from OLH to get to ILH.

ILH March 2018: When I aerial inverted to ILH, my entire upper body/head/neck was curled and I didn’t allow my torso to open after hooking my leg.
OLH January 2020: My head is thrusting forward (a lot), and I stopped engaging my arms and back as soon as my leg comes in contact with the pole, I had to leg hitch to get into the knee pit.
Chin ups February 2018: I’ve historically felt good about chin ups. I worked up to doing 5 in a row in 2018

How does it look/feel/function now?
I no longer get searing pain down my back, and each time I go to invert, I’m able to check my mental list (rather than feeling dread). I’m still working on making inverts smooth and effortless, but I’m happy that each time I practice they feel better, and I can leg hook without the hitch. I’m still thrusting my head forward and not opening my chest enough (but better than before).

Chin ups are more difficult than they were 4 years ago, but I am working on hanging and chin up drills to be able to do full sets again.

What’s changed?

My inverts are more fluid, I can move into and through them. I am working on keeping my head back and ribs closed. I know what I need to work on, so I’m no longer frustrated and attempting any suggestion throw at me in an attempt to fix my invert. I can pinpoint what is weak or in the wrong position, and I can work on the exercises to correct the energy/movement leaks.

Chin ups: The cues for bending the bar are helpful, as well as passive hanging drills.

Videos from July/August 2022