Unlocking the Scorpion Dream: A Detailed Guide to Mastering the Inverted Aerial Pole Move

The Scorpion is an iconic and breathtaking pole dance move that showcases strength, flexibility, and control. It’s often the Holy Grail for intermediate and advanced pole dancers, and for good reason! This inverted aerial maneuver, characterized by a deep backbend and a graceful leg reach towards the head, is not only visually stunning but also a testament to dedicated training. If you’ve ever gazed at someone executing a perfect Scorpion and thought, “I want to do that!” then you’ve come to the right place. This comprehensive guide will break down the Scorpion step-by-step, providing you with the knowledge, exercises, and drills you need to safely and effectively achieve this beautiful pole trick.

Before we dive in, it’s crucial to emphasize that the Scorpion is an advanced move that requires a solid foundation of strength and flexibility. It’s not a move to rush into; patience, consistency, and proper conditioning are key. Attempting this move without the prerequisites could lead to injury. Always listen to your body and prioritize safety over speed. If any step feels painful, stop and reassess your approach.

Prerequisites for the Scorpion

Before even attempting to climb the pole for a Scorpion, you must possess certain foundational skills. These prerequisites aren’t suggestions; they are necessities to ensure your safety and success. Here’s a checklist of what you need:

• Solid Invert: You must have a reliable and controlled invert. This means you can comfortably invert into various positions without struggling or feeling strained. You should be able to hold a basic inverted hang for at least 15-30 seconds.
• Strong Shoulder Stability: The Scorpion requires substantial shoulder strength and stability. You need to be able to support your weight in an inverted position without collapsing in your shoulders. Shoulder conditioning is critical to prevent injury. Exercises like push-ups, planks, and shoulder rotations are crucial for building necessary strength.
• Adequate Back Flexibility: A certain level of back flexibility is necessary for the backbend component of the Scorpion. You don’t need to be a contortionist, but you should be comfortable in basic back bends and have the flexibility to allow your head to go behind your back. Practice back stretches such as cobra pose, bridge pose and camel pose. If you find it hard to do these even, work with a professional in flexibility.
• Hamstring Flexibility: Being able to extend your leg towards the head, requires a good amount of hamstring flexibility. Stretches such as seated forward fold, standing hamstring stretch, and lying hamstring stretch using a strap are good ways to gain flexibility.
• Controlled Movement: You need a good sense of body awareness and the ability to execute movements with control. Avoid jerking or relying on momentum. Slow, deliberate movements are key to executing the Scorpion safely and gracefully.
• Grip Strength: A strong grip is crucial for maintaining a secure hold on the pole, especially when inverted. If your grip is weak, you may need to invest time in building it through forearm exercises, hand hangs, and pole climbing.

It’s recommended to work with a qualified pole instructor. They can assess your current skill level, provide personalized guidance, and help you progress safely. They’ll be able to identify areas that you need to strengthen, flexibility exercises you can do to help you get there, and help you get your move on the pole.

Breaking Down the Scorpion: Step-by-Step Guide

Once you’ve established a solid foundation, you can start working on the Scorpion. Remember, this is not a linear process; some steps may require more time than others. Patience and consistent practice are key.

1. The Invert and Shoulder Prep

• The Invert: Begin with a solid invert into your chosen starting position. Make sure you are comfortable and secure, engaging your core and shoulders. Your elbows should be locked and pulling towards each other with your shoulder blades pulling down and back.
• Shoulder Activation: Once inverted, focus on activating your shoulders. Push away from the pole and ensure your shoulders are engaged, not collapsing. This creates a stable base for the rest of the move.
• Controlled Descent: Slowly lower yourself with control, maintaining the engagement in your core and shoulders. The way you descend into the bend is crucial.

2. Backbend Initiation

• Gentle Backbend: With your core engaged, start initiating a gentle backbend. Imagine your chest reaching towards the ceiling behind you. Avoid forcing the backbend; the movement should feel controlled and gradual.
• Head Movement: As you bend back, let your head follow. The head should fall last after the rest of the backbend. Try to keep your neck relaxed and avoid any sudden or jerky movements.
• Pole Contact: Your lower back will begin to move towards the pole. If you’re not flexible enough to get your back on the pole, you can begin working on other backbend flexibility training to assist in this.

3. Leg Extension

• Finding your grip: Once you’re in the back bend, one of your legs should remain on the pole while the other is about to be released and extended. Ensure that you have a strong enough grip on the pole to safely release your leg.
• Controlled Extension: Slowly start extending your free leg, reaching towards your head. The goal is to get your foot as close to your head as possible, creating that signature “scorpion” shape.
• Avoiding Jerky Movements: The leg extension should be controlled and gradual. Avoid any sudden jerks. You can use your core and inner thigh muscles to assist in guiding the leg.
• Flex Foot or Pointed Foot: Depending on the variation you’re aiming for, your extended leg can either be pointed or flexed. The flex foot will assist in maintaining the proper stretch of the leg and hamstring. The pointed foot is more common, it helps create a longer more elegant line. The foot you choose is your preference.

4. Adjustments and Balance

• Fine-tuning: Once in the Scorpion, make small adjustments to find your balance. Your core, shoulders, and grips should all be engaged. If you’re more advanced you can even let go with one of your hands to try different variations of the scorpion.
• Breathing: Maintain calm and controlled breathing throughout the move. Holding your breath can cause unnecessary tension and make the move harder.
• Holding the Pose: Hold the Scorpion for as long as you feel comfortable, maintaining control and form. If you’re working on the move, work on holding it for a few seconds and then build from there.

5. Exiting the Scorpion

• Controlled Exit: To exit the Scorpion, reverse the steps slowly and carefully. Bring your leg back towards the pole, engage your core and slowly unwind the back bend.
• Maintaining Control: Continue to keep your shoulders activated and your movements controlled as you slowly descend back down to the floor.

Essential Drills and Exercises

Achieving the Scorpion isn’t just about learning the steps; it’s about building the necessary strength, flexibility, and control through targeted drills and exercises. Here are some of the most effective ones:

Strength Training

• Push-ups: Traditional push-ups, as well as variations like wide-grip and diamond push-ups, strengthen the chest, shoulders, and triceps, all of which are crucial for the Scorpion.
• Planks: Various plank variations – standard, forearm, side – engage the core and shoulders, improving overall stability.
• Shoulder Rotations and Press: Use light dumbbells or resistance bands to perform shoulder rotations and presses, building shoulder strength and stability.
• Hangs on the Pole: Regularly hang from the pole, working on grip strength and shoulder engagement. You can try different types of grips and grip placements.
• Body Weight Exercises: Utilize body weight exercises like rows, pull-ups, and dips to enhance upper body strength.

Flexibility Training

• Cobra Pose: Lie on your stomach and push your chest up with your hands, stretching your back.
• Bridge Pose: Lie on your back and lift your hips off the ground, arching your back.
• Camel Pose: Kneel on the floor and reach back towards your heels, opening up your chest and stretching your back.
• Seated Forward Fold: Sit on the floor and fold forward over your legs, stretching your hamstrings.
• Standing Hamstring Stretch: Stand with one leg forward and bend forward, keeping your back straight. You can also use a chair or wall for more stability.
• Lying Hamstring Stretch (with strap): Lie on your back and loop a strap around one foot, gently pulling the leg towards you.
• Cat-Cow Stretch: Begin on your hands and knees, alternating between arching and rounding your back.
• Thoracic Spine Extension Exercises: Utilize foam rollers and other props to stretch the thoracic spine.

Specific Scorpion Drills

• Wall Backbend: Practise your backbend by facing the wall and using it for assistance. Try to get your head and shoulders close to the wall without losing your form.
• Assisted Leg Extension: Work with a spotter or the wall and have the spotter gently assist you in pulling your leg toward your head. This allows you to get the feeling of the move and your body’s flexibility without the strain.
• Floor Scorpions: Start by lying on the floor, on your stomach and reach for your head with one of your legs. This can help you gauge your flexibility in your legs and back and if the move is even accessible for you yet.
• Controlled Low Invert: Work on controlled low inverts, focusing on shoulder engagement and gradual backbend, without the leg extension.

Tips for Success

• Patience: Don’t rush the process. Learning the Scorpion takes time, and it’s okay to progress gradually.
• Consistency: Regular practice is key. Aim for consistent training sessions that focus on both strength and flexibility.
• Listen to Your Body: If you feel pain, stop immediately. Avoid pushing yourself too hard, especially in the beginning.
• Film Yourself: Filming yourself allows you to analyze your form, identify areas for improvement, and track your progress.
• Spotting: When first attempting the Scorpion, work with a spotter or under the guidance of a qualified instructor.
• Warm-Up: Always warm-up thoroughly before pole dancing, focusing on your shoulders, back, and hamstrings.
• Cool-Down: Always end with a proper cool-down which includes stretching after your practice session.
• Hydration and Nutrition: Take care of your body by eating nutritious food and drinking plenty of water.
• Positive Mindset: Believe in yourself! Your mental attitude plays a significant role in your progress.

Common Mistakes to Avoid

• Rushing the Process: Avoid trying to progress too quickly without building a solid foundation.
• Forcing Movements: Never force your backbend or leg extension. Progress should always be gradual and controlled.
• Neglecting Warm-Ups and Cool-Downs: Skipping warm-ups can increase your risk of injury, while neglecting cool-downs can cause muscle stiffness.
• Ignoring Pain: Stop immediately if you feel pain. Avoid the mindset that you have to push through the pain, as this can lead to injury.
• Lack of Engagement: Not properly engaging your core and shoulders can make the move unstable.
• Insufficient Strength and Flexibility: Make sure your body is ready before attempting more complex moves.
• Incorrect Pole Grip: Ensure you have the correct pole grip to provide adequate stability and support.
• Fear or Hesitation: Practice slowly and with control and try not to hesitate when doing the move.

Variations of the Scorpion

Once you’ve mastered the basic Scorpion, you can explore variations to challenge yourself further. Some popular variations include:

• Hand-Free Scorpion: This involves releasing one hand from the pole while maintaining the Scorpion pose.
• Scorpion with Grip Changes: This includes variations with changes in your grip, requiring more flexibility and balance.
• Scorpion with Different Leg Positions: Try a variation where one of your legs are bent rather than extended towards your head, this requires different types of flexibility.
• Dynamic Scorpion: This includes incorporating transitions into and out of the scorpion to create flowing routines.

Final Thoughts

The Scorpion is a challenging yet incredibly rewarding pole dance move. With consistent practice, patience, and a focus on proper technique, you can unlock this beautiful aerial trick. Remember to prioritize safety, listen to your body, and always seek guidance from qualified instructors. Embrace the journey, celebrate your progress, and enjoy the feeling of achieving your goals! The Scorpion isn’t just a move; it’s a symbol of dedication, strength, and grace.

Now, go ahead and begin your training, keeping in mind everything that you’ve learned in this article. The path to learning this move may not be easy but it is definitely possible with the right guidance, persistence and positive attitude. Happy poling!