Tuesday Tips: Gemini
Nemesis Trick: Gemini
Also Known As: Outside leg hang, Scorpio (UK only)
So, this is a considered a beginner/intermediate move, but the knee hook in this trick is the basis for a TON of other pole moves and the gemini is an entry point into a LOT of combos: the jade, star, knee hang, inverted thigh hold– all transition out of a basic gemini. So, if you don’t have your fundamentals down pat, it makes everything that much harder. And call me biased, but I think a beautifully executed gemini is pretty in any circumstance.
The points of contact in this move are: the pit of your outside knee, the patch of skin on your torso right above your hip (yes, same as the yogini), and the back of your inside armpit. If you are missing any of those points, you will not be stable and you will feel yourself slide. In order to have all those points of contact actually touching the pole securely, you will need to be very specific with your body placement.
When I teach this, I always show it from a basic invert. Let’s talk about the steps for it:
- Invert, and make sure you slide your legs up the pole- you want to be totally vertical, with your hips pulled into the pole, crotch in to the pole, and higher up on the pole then your hands or you will also have trouble getting your hands out of the way.
- Keeping the weight IN YOUR HANDS (so you need to be okay with holding yourself up without your legs wrapped tight on the pole), bend your outside knee hard. Point your foot down towards your inside hip, think about the toes reaching down towards the ground. You want less than a 90 degree angle in that knee.
- SLOWLY ease weight into the knee pit by lightening the grip in your hands- that knee hook is contact point #1. Stay working through the leg to keep the angle of your knee the same– this is an active engagement. The foot should point DOWN the ENTIRE TIME.
- SLOWLY bring your back leg down, with a straight leg. You want to think about really reaching down with that foot as well and getting the leg completely horizontal. As you bring the leg down, you should feel the top of your torso, above your inside hip, start to press into the pole. The whole goal here is to change the orientation of your hips: instead of your hips being vertical and parallel to the pole, you want them parallel to the ground. As the hips tip, they will press into the pole, creating stability in your second point of contact. A lot of times, if you can record or get a buddy to take a pic, you can see how close you are to horizontal with that back leg– it makes a HUGE difference in the stability of the move.
- As you bring the back leg down, maintain engagement through your core so that your inside hip doesn’t drop (which will result in your tummy laying on the pole)– you want both hips at the same height. Release tension through your chest, and drop your chin so that it’s not tucked in to your chest– you want your neck in neutral.
- Slide your hands down the pole slowly as you roll your shoulders gently back and together. Find the pole with the back of your inside armpit (contact point #3) and PRESS your shoulder back and into the pole– just as you would for a yogini. If you feel comfortable, release the grip with your hands to go hands-free.
- To come out, bring the back leg up, regrip with your hands, and go back into an inverted crucifix.
To get a better visual, check out the video below! You can also click here to go directly to the tutorial on YouTube. I also show you a few common mistakes, so hopefully they will help if you’re having trouble getting the trick solid.
Hope that helped! Good luck y’all. If you have other tips to help, or if you have requests for the next tip, feel free to leave me comments!
Tomorrow’s post: 5 Goals, Revisited…