Gym Training to Help You Achieve & Strengthen Your Invert in Pole Fitness

If you’re working toward your first invert—or looking to make your inverts cleaner, stronger, and more controlled—the gym can be one of your greatest training tools. While practicing technique in class is essential, building strength outside the studio will dramatically speed up your progress.

An invert requires a combination of upper-body strength, core control, grip power, and confident body mechanics. In this blog, we’ll break down the exact gym exercises that help you achieve your first invert and improve the ones you already have.

✨ Why Gym Training Helps Your Invert

Inverting isn’t just about “pulling yourself upside down.” It involves:

• Strong lats and back muscles to lift your body

• A tight, powerful core to bring your hips up

• Solid shoulder stability to hold your body safely

• Grip strength to keep you secure on the pole

• Posterior chain strength (glutes + hamstrings) to stabilize once inverted

Training these areas at the gym helps you invert with better control, less struggle, and more confidence.

🔥 The Best Gym Exercises to Learn & Strengthen Your Invert

Here are the most effective movements you should include in your routine.

1. Pull Strength (your #1 priority)

You need strong upper back muscles to initiate the invert and support your body weight.

🔹 Lat Pulldowns

3–4 sets of 8–12

Mimics the pulling motion to lift your body on the pole.

🔹 Assisted or Band-Assisted Pull-Ups

3 sets of 5–8

Builds vertical pulling strength—essential for inverts.

🔹 Seated or Chest-Supported Rows

3 sets of 10–12

Strengthens upper and mid-back for greater control.

🔹 Scapular Pull-Ups

3 sets of 8–10

Teaches essential shoulder engagement used at the start of every invert.

2. Core Strength (to lift your hips)

Your core—not your arms—does most of the work when lifting your legs and hips.

🔹 Hanging Knee Raises or Leg Raises

3 sets of 8–12

Mimics the tuck position used in inverts.

🔹 Reverse Crunches

3 sets of 12–15

Trains the motion of pulling your hips toward your chest.

🔹 Dead Bugs

3 sets of 10 each side

Strengthens deep core muscles needed for control.

🔹 Cable Crunches

3 sets of 12

Great for core compression strength.

3. Shoulder Stability (for safe, strong inverts)

🔹 Dumbbell Shoulder Press

3 sets of 8–10

Strengthens shoulders for weight-bearing positions.

🔹 Face Pulls

3 sets of 12–15

Improves shoulder mobility and prevents injury.

🔹 Landmine Press

3 sets of 8–10

Great for pushing strength and shoulder stability.

4. Grip Strength (the foundation of everything)

🔹 Dead Hangs

30–45 seconds × 2–3

Improves grip endurance and shoulder engagement.

🔹 Farmer’s Carries

Walk 30–45 seconds

Builds forearm strength and grip power.

🔹 Towel Rows or Towel Pull-Ups

Simulates the “pinch” grip needed for pole.

5. Posterior Chain Strength (for control once upside down)

🔹 Romanian Deadlifts (RDLs)

3 sets of 8

Strengthens hamstrings and glutes for smoother movement.

🔹 Hip Thrusts or Glute Bridges

3 sets of 10–12

Adds power to hip lifts and stabilizes the lower body.

🔹 Back Extensions

3 sets of 10–15

Supports your spine during inverts and inverted tricks.

✨ A Gym Routine to Help You Achieve & Strengthen Your Invert

Try this 2–3x per week:

Warm-Up (5 minutes)

• Shoulder rolls

• Band pull-aparts

• Light cardio

Main Workout

1. Lat Pulldown – 3×10

2. Seated Row – 3×12

3. Hanging Knee Raises – 3×10

4. Dumbbell Shoulder Press – 3×10

5. Reverse Crunches – 3×12

6. RDLs – 3×8

Finisher

• 30–45 second Dead Hang

• 1 minute Plank

Cool Down

Stretch lats, shoulders, hip flexors, hamstrings.

✨ Tips for Faster Invert Success

✔ Train both back and core equally—MOST people only focus on one.

✔ Move slowly and with control to build real strength.

✔ Consistency matters more than heavy weights.

✔ Practice shoulder engagement often—it’s the first step of every invert.

✔ Don’t rush the movement; build confidence first.

✨ Final Thoughts

Achieving an invert is a big milestone in pole fitness—and strengthening it unlocks even more advanced tricks. By using your gym sessions to build targeted strength, you’ll progress faster, feel more confident, and invert with cleaner form and less effort.

Stay consistent, trust the process, and celebrate every improvement you feel—your invert is getting stronger with every rep.