- Level 3
- PSO Level 3
- Holds
- Inverted
- Hands-free
Pencil hold
Also known as: Pencil hold (Pole pencil)
An inverted straight-body hold with the pole between the thighs.
Looks effortless on instagram, requires real conditioning. Build it for ten seconds at a time.
Common mistakes
- Rushing the inversion before the core is properly braced
- Forgetting to point the toes — it changes the whole line
- Letting one hip drop in straddle holds
Tips from instructors
- Engage the lats before any inverted move — it stops the shoulders shrugging
- Practice spotted inverts until they feel boring before unspotted
- Squeeze a yoga block between the knees in any straddle work
- If something feels wrong, climb down. Don't push through bad form
- Get a senior instructor to watch your top hand — it's where bad habits start
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Tips from polers
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