Hello everyone! Welcome to our Inverted Crucifix tutorial. We’ll walk you through each step from arm position, to getting your legs up and around the pole, and making sure you are secure so you can let your arms go with confidence.

If you aren’t familiar with inverting or wrapping your legs around the pole, you should review the Floor Prep section of our How to Invert tutorial before trying the Inverted Crucifix.

If you need to brush up on different grips and holds, you can do so with our guide here.

Feel free to use the text below as a guide, however, watching the video provides multiple angles, and it is always beneficial to watch someone else do it before attempting it yourself.

Left-Handed Crucifix from a Tucked Knee Invert  

  • Get into your left-handed stronghold grip and, following what you learned from the How to Invert tutorial, get your body into an inverted position.
    • Tip: If you pike your legs up at the end of your invert, it will help motivate your hips up towards the pole and give you more length when you move your piked legs to the pole.
  • Connect the outside (right) leg to the pole using the heel as a guide.
    • Once connected, your ankle, calf, upper and inner thighs should all have contact to the pole.
  • Your inside leg (left) will move behind the pole using the top of the foot as a guide.
    • Once connected, your ankle, shin, upper and inner thighs should all have contact to the pole.
    • Always take your time to adjust your legs. There is no need to rush into the next part. It is important that you feel secure in your leg grip before removing your hands. They should be long, engaged, and squeezing the pole tightly.
  • Once you feel secure, look down to the floor and remove your hands from between your thighs, squeezing the pole tightly with your knees and inner thighs.
  • Move your chest so that you face the pole. Your left arm will come around the pole as you extend both arms and look towards the pole.
    • Remember to always squeeze your legs as hard as you can while your hands are removed.
    • It’s OK if your hands get a little stuck between your thighs!
  • To come out of the Inverted Crucifix, come back into a stronghold grip as if you were about to invert. Swing your arm around the pole, getting it snug between the bicep and armpit.  
    • Control your dismount using your left heel as a guide, the same way you would in invert floor prep

Right-Handed Crucifix from a Tucked Knee Invert

  • Get into your right-handed stronghold grip and, following what you learned from the How to Invert tutorial, get your body into an inverted position.
    • Tip: If you pike your legs up at the end of your invert, it will help motivate your hips up towards the pole and give you more length when you move your piked legs to the pole.
    •  
  • Connect the outside (left) leg to the pole first, using the heel as a guide.
    • Once connected, your ankle, calf, upper and inner thighs should all have contact to the pole.
  • Your inside (right) leg will follow, connecting with the pole and using the top of the foot as a guide.
    • Once connected, your ankle, shin, upper and inner thighs should all have contact to the pole.
    • Always take your time to adjust your legs. There is no need to rush into the next part. It is important that you feel secure in your leg grip before removing your hands. They should be long, engaged, and squeezing the pole tightly.
  • Once you feel secure, look down to the floor and remove your hands from between your thighs, squeezing the pole tightly with your knees and inner thighs.
  • Move your chest so that you face the pole. Your right arm will come around the pole as you extend both arms and look towards the pole.
    • Remember to always squeeze your legs as hard as you can while your hands are removed.
    • It’s OK if your hands get a little stuck between your thighs!
  • To come out of the Inverted Crucifix, come back into a stronghold grip as if you were about to invert. Swing your arm around the pole, getting it snug between the bicep and armpit.  
    • Control your dismount using your right heel as a guide, the same way you would in invert floor prep.

How to Create Space Between You and the Pole When Dismounting

When you come out of your Inverted Crucifix, you don’t want to be scrambling to get a grip on the pole. Here’s how to create space between your body and the pole:

  • From your Inverted Crucifix, reach around the pole to get into your stronghold grip.
  • As you reach for the pole, slink your hips out and away from the pole, using your abs to crunch your upper body in.
    • Remember: When you move your hips back, keep a strong grip with your knees to ensure you don’t slip.
  • This should create the space you need to get your hands in position and the pole securely tucked into your bicep, allowing you to come into your inverted pike (chopper) and dismount to the floor.
Show Buttons
Hide Buttons