Pole News and Sport Tips; Pole Fitness Studios© will improve your pole 'Back Splits' aka Russian Split...

This blog is for all the pole gymnast enthusiasts out there who would like to enhance their pole skills.

Back Split - Traditional/Cup Grip

The PFS© Back Split (aka Russian Split) is generally not the easiest pole exercise.

This is due to needing to remember and master a number of formulas, that inevitably come together to make it happen.

It is a Bent Split/Straddle pole exercise meaning everyone can have a go and get more flexible this way.

Totally worth the effort as these Back Splits have an aerodynamic fun flexi effect on your body that are simply irresistible x:)

If you have the luxury of your Forward Split, you will be able to extend this exercise further, immediately!

Here are some great tips to help make it work safer and faster for you...




1. Set up
2. Leg formula
3. Arm Wrap
4. Eye-line
5. Body Alignment
6. Exit understanding

Back Split - Double Cup Grip

1. Set up
- Use a Twisted Flipper, Triangle or Square handstand to practice or
- Pole Entrances include; Cartwheels, U.S.D. Thigh Hold, Parallel to the Floor, Half Split, Bow Extension, Twisted Pole-Stand/Flip etc. it connects to just about everything!

2. Leg Formula
- Set up Half Split with a bent lower leg on the pole, making for an easier Arm Wrap and offering broader Back Split activation.
- Keep lifting the leg towards the ceiling when releasing this corner knee hold/leg to activate.
*Practice leg work in a half Split Stretch on the floor and with one hand on the Floor, look at the top foot.

3. Arm Wrap
-  Use the same arm to lower leg to Arm Wrap with a Back Cup Grip.
- Top hand grip can vary use - Twisted Grip, Traditional or Double Back Cup Grip.  
- The lower the hands are the broader the extension with your Back Split.

4. Eye-line
- Look at the hands while arm wrapping
- Look at the top leg's foot when activating the Back Split.

5. Body Alignment
- Keep the hips and chest facing the pole
- Keep your back towards the floor
- Top leg follow the line of your hip or the same bottom cheek the leg is attached to.

6. Exits
- Reverse back to Corner Knee Hold and Parallel to the floor.
- Place top leg's foot on the floor to exit when close to the ground.

Twisted Flipper - Half Split Set up

Twisted Flipper - Pike Set up

I hope this has helped and happy training!
For these and loads more vertical pole gymnastic tips and advice visit Pole Fitness Studios©

Angela Perry 

Leader in the field of vertical pole gymnastics

Do you think it should be called a Russian Split or a Back Split?

Related Blogs - 
Pole Fitness Studios© health tips; News Flash... Flexibility is the key to life.

News & health alert for those who are looking to find a hobby and gym/fitness/weight-loss program... Pole gymnastics!

Pole News; Kids are welcome to train at Pole Fitness Studios©, being purely focused on vertical pole gymnastics and not offering pole dance.

Pole Fitness Studios© is now a Multi Award Winning pole gymnasium, in the Local Small Business Awards!!

10 years in the Canterbury Sydney location this year and now officially a Multi Award Winning Business.

This is our second Local Small Business Award from Precedent representing that our clients are happy and the Council feel that Pole Fitness Studios© is a valuable asset to the community.

Pole Fitness Studios© has endures minimum advertising costs due to the generous client word of mouth it receives and program loyalty.

So a freshen up including; 4 inch commercial rubber flooring and electronic upgrades to the running systems has made sure your vertical pole gymnastics experience is even better than ever before!

When Pole Fitness© ticks ALL your fitness needs plus more,

Is a super fun gymnastic class meanwhile offering a wonderful flying sensation...

It is no wonder everyone is happy!

If you are lucky enough to be a local to Pole Fitness Studios© then don't delay because this unique program is a must try.

Enjoy the ride and the life changing Pole Fitness© journey.

Angela Perry 
Leader in the field of vertical pole gymnastics 

Related Blogs - 
News & health alert for those who are looking to find a hobby and gym/fitness/weight-loss program... Pole gymnastics! Pole Fitness New Flash; PFS© Sports Smoothie recipe to help strengthen/tone you up faster!

Pole Fitness© Health Tips; Looking for a workout that will flatten and tighten your Abs without having to do Crunches or Sit ups?
     

Pole Fitness News and Tips; Learning new stuff is what life's Power is all about...

Lets face it learning anything new can be a little daunting no matter how exhilarating and rewarding.

When you very first start at the studio you are faced with, what seems like a huge amount of formulas and pole words.

It must feel like learning a new language and going back to A, B, C's in the first few classes.

Learning the actual formula's in life is exactly how you excel the quickest and become the best you can be.

I have seen after teaching thousands of students, that it easiest when practicing the correct formula and becomes subliminal. 
In turn rhythm, timing and coordination all improves.

Find and improve your formula's in life not just on a personal level but for the better of the entire community.

Keep learning and looking for formulas...

Here is our Ancient Mathematics Formula for multiplying  and dividing ANY number using addition. And the way computer code is created today.

Ancient Mathematics - Addition Formula for Multiplying and Dividing

Angela Perry
Leader in the field of vertical pole gymnastics

Related Blogs -
Freedom to look for pole... dance, fitness or circus training; Sydney Australia
Pole Fitness Studios® Grading - Looking for a Pole Fitness/Gym Challenge in Sydney Australia?
Health & Fitness Motivation News; Why are we pole gymnasts?
How to build a better relationship with your partner - Health & Fitness Tips by Pole Fitness Studios...

Pole Fitness Studios© News & Health Tips; How to protect your Joints and care for your Feet!

When you feel your lower joints failing or hurting, blame your feet!

Did you know the natural arch in your foot is often responsible, especially given time, for stressing your joints?

Simply walking around is enough with limited arch support.

Generally speaking there are a few easy ways to go when it comes to loving your feet...

- See the Physiotherapist or Pediatrist and add a foot arch support or wear Orthotic shoes/slippers in Winter or/& thong version in Summer.

- Pediatrists are available to operate, cut, dig and correct most all foot issues and nail problems well worth a visit to an office and some do home visits.

- Exercise is always the best medicine - preventative measures by strengthening both sets of your muscles to protect the joints; small and large.

Calisthenics training tailors itself to your needs by working with your own body weight and by stretching and strength building you at the same time, making it perfect for strengthening/protecting joints...

Pole Fitness© offer all sorts of fab foot grips ideal for Locks & Holds and Climbing the pole, excellent for strengthening and protecting your joints.

Find a fitness program that is fun and start pole calisthenic training today!
Angela Perry
Leader in the field of vertical pole gymnastics

Related Blogs -
Glenn Barker's physiotherapy of broken wrists & back using Pole Fitness...
Why vertical pole gymnastics is the mother of all fitness?!
Need help with back pain?
Is Pole Dancing the same as Pole Fitness, Indian Mallakhamb and Chinese Pole?
Pole Fitness Studios© health tips; News Flash... Flexibility is the key to life.

How to build a better relationship with your partner - Health & Fitness Tips by Pole Fitness Studios...

Being a happy and confident individual, is key to a great relationship.

Making sure you feel happy and confident first; will induce this into your environment therefore you can see the importance of being the happiest healthiest you, that you can be.

Make this your ultimate mission; Happiness, healthy and having self confidence...

It is all about YOU TIME however this you time we are speaking of has to be well placed and practically helpful to your inner being (spirit).

Vertical pole gymnastics is a perfect example of spending time on yourself and for-filling your happy and confidence building needs.

When you are on the pole, it is all about you looking after you and guiding yourself, protecting and improving yourself.

With the Pole Fitness Studios® program everyone goes at the pace that suits their personal needs.
You will be practicing being your perfect aerodynamic self, while building your own pole skills. 

Pole is a great hobby meanwhile conditioning your body and mind.

You can even do an activity like this with your partner plus chatting about your pole and fitness progression is a very bonding experience also!

Angela Perry

Leader in the field of vertical pole gymnastics

Related Blogs -
Weight loss & strength training venue tips; Not all pole fitness studios are the same...
Pole Fitness Studios© health & fitness tips; You will forever retain your vertical pole gymnastics skills...
Pole Fitness© Health Tips; Looking for a workout that will flatten and tighten your Abs without having to do Crunches or Sit ups?

Pole News & Health Tips; Pole Fitness Studios® system upgrades!

Always striving to bring you the very best service available, Pole Fitness Studios® has been upgrading their Running systems...

For example; Signing in is now even easier than ever before with our new electronic system!
You will be reminded of all your Pole Membership details, at all times and allows you to give us feedback also.

Please note the Timetable 'level' change on a Wednesday night -  Pole Fitness Studios® Timetable I hope it suits your needs.


There has also been a major Grading Level change. 
Check out the signs at the studio or this Grade Level Blog for more information.

White Band holders need to be well aware of this change. 
Now all students are required to earn their Blue sweatband too be able to attend Level 1 on the Timetable.

If you are keen to start vertical pole gymnastics at the studio check out the New Beginner Only class options and simply enjoy the ride from there!

Director Angela Perry
Leader in the field of vertical pole gymnastics

Related Blogs -
Pole Fitness Studios® Grading - Looking for a Pole Fitness/Gym Challenge in Sydney Australia?
Need help with back pain?
Pole Gym Tips; Handstands compared to Hanging on a pole...

Pole News; Kids are welcome to train at Pole Fitness Studios©, being purely focused on vertical pole gymnastics and not offering pole dance.

Some of you may be wondering if Pole Fitness Studios© is offering pole dancing to kids and the answer is definitely not.

Perhaps a  better question would be; what is the difference between the pole sports and pole dancing?

These are pics of my 4 & 6 year old nephews Aston and Harrison, having a fabulous time doing a Pole Fitness© class.

I hope this and other blogs I have written will help clarify that this is pure circus style gymnastic fun!

Pole Fitness© originated from the same place as all the best inventions = necessity.

We started climbing Masts and flag poles eventually pole graduated to circus and regal performances, showing off this beautiful display sport in style.

It is a necessity for us all, young and old, to stay active and tap into all our health and fitness needs in the most efficient way.

Vertical pole gymnastics is the mother of all gymnastics apparatus for fitness training.

It will condition you ready for everything life has to offer, no matter what your existing skill level.

Try a class today and change the way you feel about life!

Angela Perry
Leader in the field of vertical pole gymnastics

Related Blogs -
Gym & Fitness Tips; Pole Dancing includes dancing where as Pole Sports like vertical pole gymnastics do not include dancing.
Is Pole Dancing the same as Pole Fitness, Indian Mallakhamb and Chinese Pole?
Is the community selfish or ignorant to the Pole facts...