PoleWarrior started this discussion Ā·
My new pole goal - looks like a killer! Can anyone tell me how to get into the pose on the floor first then on the pole? Any tips would be much appreciated! I've included a youtube clip of the trick below. Thanks!! http://www.youtube.com/watch?v=mxayW0-xfss
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Oh my gosh! That is just ridiculous! If you do it, make us a video!
I love this move but it's not on my radar just yet! I need to work on a few building blocks first. ;) Anyway, here's the link to the move on Pole Dance Dictionary...it might help to be able to watch her do it repeatedly with no distracting background/music/etc. Good luck! http://poledancedictionary.com/moves/333/rainbow-marchenko/
Wow, that's awesome!
On the floor you "just" need to do a front split and then lean back and grab your straight back leg over your head. So you need (squared?) splits and be able to reach your foot when bending backwards (back and hip flexor flexibility). Not sure if you can bend back that far without the hips being squared in the split. Good luck! :-)
I would love to be able to do that trick, too. :D IĀ“ve tried it already, but it felt like my hips were in the wrong positon. i can nearly straighten my leg in a cocoon, but itĀ“s much harder in that position (at least for me) I also do it a bit differently, everyone grabs the foot with one hand and then switches the hands, I grabbed it directly with the other hand. but maybe this is way my position seems wrong... have you seen anastasia doing that move? she uses spinning mode and hers looks perfect :)
I wish, but I'm waayyy not flexible enough :( RoseMay said it already, it's an extreme backbend split, here's a picture of the floor version: http://www.contortionhomepage.com/newsitz/sitzman1.jpg Intermediate step would be to reach for the back foot in splits, like this: http://i3.ytimg.com/vi/vSvmQNtf-bM/hqdefault.jpg Beginning version is using a yoga strap around the back foot (that's what I'm working on). Good luck and definitely would love a video from anyone who gets it :)
I feel like for this move, you kind of need to have an oversplit. you need to be extra bendy in the back leg of your split because when i try to stretch for it on the floor, i really feel it in my back leg. it's not all back flexibility because my back is pretty bendy. i think it's both an oversplit and back bendiness. probably the best way to stretch for it is to work on your oversplits on the back leg, so you have to put your back leg on something, maybe a foam roller, and lean back. it's one of those scary moves that if you try it without having the necessary flexibility, you won't have the pole trapped against your skin and you'll fall right out. it's one of my long term goals, for sure.
I agree with what's been said so far- it's an extreme move that requires a lot of back and hip flexor flexibility as well as strength. I also agree that you probably need a *very* good oversplit, as well as contortionist-level back flexibility. If you look at the move right side up, generally the girl's head is inches away from her knee- a feat that's seriously hard, even on the ground. You have to be hella strong, too, so even if you're flexible enough to do it on the floor, be careful trying it on the pole! I've noticed that most people go into it from a closed diva dive, meaning that all your weight is being held up by one arm. Since I don't have superhuman flexibility, I've started the (long) road to a rainbow marchenko by practicing the closed diva dive- it's a good way to get used to balancing while pulling your free leg out over your head, and it helps build the arm strength, too. Here's the closed diva dive for reference: http://poledancedictionary.com/moves/334/bendy-diva-dive/ Good luck!
Pole Dance DictionaryBendy Diva DiveSign up for an account today andbe the first to hear about exciting updates to the dictionary and all the cool features that we'll be adding very soon. Your account will let you login to all of the Dictionary Universe websites.i was also taught a pretty good stretch that might be beneficial for learning this move. you just stand in a door frame with a split against one side of the frame and walk your hands up as high as you can on the opposite side. this works both the back leg and the back. so your front leg of your split is on the floor and your legs are flat against the side of the door frame in a split, with your back leg going up the door frame. you start to hold onto the other side of the door frame in front of you and walk your hands up as far as u can, while keeping your legs straight. kinda like what this girl is doing at 3:08: http://youtu.be/ZpiJvj9yX0k except you want to keep your legs straight against the door frame.
I like that stretch poleprincess described :D I have another one, which will help you with the final position: stand in front of your pole (heels touching pole/ back is facing the pole), grab the pole with both hands above your head in a cup grip (thumb facing down). Lean a bit forward and try to slide with one foot up to your hands. couldnĀ“t find a better picture: http://imgs.sthlmsfinest.com/blogEntryImages/1056625.jpg socks will help you with sliding :)
Wow thats one ridiculous move haha :)
PoleWarrior Ā·
Wow thanks so much for the responses. I'm flexible, but no contortionist, so this trick is definitely a long term committment! I can do oversplits and my back is reasonably bendy, but I feel like I've plateaued. Any tips to ramp it up a bit? Would adding some weights help? I stretch at home alone, so unfortunatley I can't get anyone to push me š
It's really not that that hard. It's tough, but you do not need to be able to do a full back bend from the splits. It's a bit of an illusion just like the jade is an illusion. I can do this with a spot. I just cannot safely sustain it. The most important thing is to be able to grab the foot over your head and then pass it along to the opposite hand. This creates a lot of pressure on the hooked foot, which is the only thing holding you for a second during the pass off. If you can work on grabbing the opposite leg with opposite arm in your opposite split, you should get this in no time.
oh I was wondering if it also works without switching, because for me itĀ“s easier to grab directly the opposite leg. so itĀ“s possible right?
I got taught this move by Marion yesterday in a contortion class! I can't oversplit my left leg and I'm nowhere close to doing contortion level backbends, I can do a back bend and a jazz split, i cannot square it. It is like an illusion split, but to make it look beautiful the foot you grab has to be just over your head. There are two points of contact to stay in it. The bicep, in my case it was the left arm and the butt!! The key is the butt, the pole needs to sit in the same crease as when you do a superman. I hope that helps, I was able to do it, and hold it and not fall out of it. so if I can many of you will too. And yes you have to switch your hands. If you have trouble grabbing your foot, tie a rope around your foot, it helps loads:) I'm still really sore after her class and probably won't be doing too much stretching for the next couple of days lol I did feel a little dizzy after doing it, probably best to do it spotted first time. I gotta say it felt amazing doing it, never thought I would be able to do it.
I got the rainbow marchenko now, too :D I also didnĀ“t think I could do it. I have a video on youtube. This was the third time I practiced it since I can do it and the first time on spinning mode (scary!) , so itĀ“s not perfect yet... http://www.youtube.com/watch?v=ws7XSuO6yhE
Emotioncatcher yours looks amazing!! I doubt I'm flexible enough to pull this trick off nicely but I'd like to try it... I can do the diva dive and pull my foot overhead, but I never realized it was meant to be the opposite hand! Hmm...
thank you Kyrsten!! It really needs so much back flexibility
This is a dream move for me. It looks so impressive. I've never attempted it because I know I'm nowhere near ready. But maybe one day! :) Emotioncatcher, you are so awesome. I love your youtube videos!!
I think I might actually try a full on marchenko at my next class. I did bendy diva dive and it was a lot easier than I thought it would be...but then again, my back mobility is like, non-existent. So maybe I'll hold off since this is the only move other than kamikaze where I feel like I will fall and bust mychin
thanks so much megan! capfeb, if you are scared you could only try the beginning and not unhook your upper leg. just to see if you can get your leg straight. practice with a mirror or film it, then you now if you are ready for it :)
@emotioncatcher - You deserve a big round of applause for getting the rainbow marchenko, that is a seriously difficult move! Was that also you touching your head with your foot in a Janeiro at the end? Nice!
hihi yes I touched my head and was really surprised xD I normally do the janeiro on the other side, it was the first time that I did it on this side and seems like itĀ“s better I canĀ“t wait to perform the rainbow marchenko the first time on a stage, when I do that the audience will see a huuuuge smile on my face :D
