- Level 5
- PSO Level 5
- Splits
- Split
- Cup grip
Russian split
Also known as: Russian split (Inverted split)
An inverted full split locked at the pole.
Easier than it sounds if your splits are dialled in; impossible if they aren't. Stretch first.
Common mistakes
- Practising drops without a spotter on the way up
- Sacrificing line for height — points matter more than how far up you go
- Ignoring shoulder fatigue. Stop before the technique slips
Tips from instructors
- Drops without crash mats are non-negotiable to learn first with them
- Tape over wrists and ankles before any contact-point work
- Hydrate the day before, not just the day of
- Plan recovery weeks every 4-6 weeks — overtraining injuries heal slowly
- Watch competition footage — slowed down, then full speed
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Tips from polers
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