The Shoulder Mount
The shoulder mount. It's that big, scary move that looks super impressive... because it is. This is a powerful flip that signals you're ready for more advanced aerial stuff. This guide will walk you through how to build the strength, nail the technique, and do it all without landing on your head. Probably.
What's a Shoulder Mount, Anyway?
More Than Just Flipping Upside Down
A shoulder mount is where you flip upside down by pivoting your body over one shoulder. The pole rests on the fleshy part of your trapezius muscle, and your body levers over that single point. It's seen as a major milestone because it’s a totally new way of moving your body against gravity.
It looks strong because it takes a ton of strength. Getting your first one feels like a huge win, a real reward for all the conditioning you’ve put in.
Unlike a basic invert, a shoulder mount needs a unique combo of arm, back, and core muscles all firing at once. It’s not just a harder version of an old move, it’s a whole new skill. That’s why it’s such a big deal.
Gateway to a New World
Nailing the shoulder mount unlocks a ton of new moves and combos. You can use it to get into cool inverted positions like the Brass Monkey or flashy splits like the Jade. It’s a versatile tool for getting on and off the pole or transitioning between tricks.
The move is also a huge test of body awareness. The pole is behind you, so you can't see what you're doing. You have to rely entirely on feel, which means you’re not just building muscle, you’re rewiring your brain. This is why even really strong dancers can struggle with it at first.
It also changes how you think about lifting. A basic invert is about pulling your body in . A shoulder mount is about lifting your body up , with your chest and hips driving toward the ceiling. Getting this concept is the first step to success.
The Muscles You'll Need
Even though it's called a "shoulder" mount, the real power comes from your back and core. Your whole upper body has to work together.
The Main Muscle Groups
The Powerhouses
- Lats (Latissimus Dorsi): These are the big, fan-shaped muscles in your back. They do most of the heavy lifting. Think about "pulling the pole down" to get them fired up.
- Core (Abs, Obliques): Your core is the bridge between your upper and lower body. It powers the hip-tuck that gets you upside down. A weak core means your back will arch and your hips won't get high enough.
- Upper & Mid Back (Traps, Rhomboids): The upper trap muscle is the "squishy part" of your shoulder that creates a shelf for the pole. Your mid-back muscles pull your shoulder blades down and back, making a stable platform.
- Arms & Shoulders (Biceps, Triceps, Delts): Your arms aren't just hanging on. Your biceps help pull, and your triceps work hard to keep your arms bent and locked in place. The deltoids (your main shoulder muscles) help with the pull and keep the joint stable.
The Supporting Cast
- Serratus Anterior: This muscle on the side of your ribs keeps your shoulder blades glued to your back, which is key for a healthy shoulder.
- Rotator Cuff: This group of small muscles keeps your arm bone from shifting around in its socket. Strong rotator cuffs are essential for preventing injury.
- Hip Flexors: These muscles actively lift your legs and pull your knees to your chest.
The Science Bit (It's a Seesaw)
The shoulder mount is a simple lever, just like a seesaw. Your shoulder is the pivot point (the fulcrum), your body is the lever, and your muscles provide the force to lift you up and over.
The key to stability is push-pull tension. You are pulling down on the pole with your arms while actively pushing your shoulder into the pole. If you feel like you're sliding, it's usually because you're only pulling, not pushing.
Keeping Your Shoulders Safe
The most important action for a safe shoulder mount is pulling your shoulder blades down and slightly back. This does two things: it creates that firm, muscular "shelf" for the pole, and it opens up space in the shoulder joint to prevent painful pinching (impingement). This is an active, engaged position from start to finish, never a passive hang.
Getting Strong Enough
Trying a shoulder mount before you're ready is a fast track to frustration and injury. Targeted conditioning is the way to go.
Are You Ready? (No, Really)
- Solid Invert: You must be able to do a controlled invert from the ground (no kicking!) on both sides. This proves you have the basic strength to start safely.
- Confident Climb: You need good pulling strength and grip to climb the pole.
- Bodyweight Holds: You should feel stable holding your own bodyweight in basic pole grips.
The Workout Plan
On-Pole Drills
-
Shoulder Mount Tucks from the Floor:
This is your starting point. Sit on the floor, get your grip, and practice lifting your hips and tucking your knees. Even lifting a few inches builds the right muscles.
- Shoulder Mount Negatives: This is your secret weapon. Get into the inverted position (from a crucifix or with a spotter), then lower yourself down as slowly as possible. This builds major strength right where you need it.
- "Hangman" Holds: From standing, lean back, set your shoulder, and pull hard enough to lift your feet off the floor. This conditions the first part of the move.
- Pole Candlesticks: Lie on your back with your head near the pole. Grip it overhead and practice lifting your hips straight up. This isolates the ab strength needed for the hip lift.
Off-Pole Strength
- Pulling Power: Pull-ups, chin-ups, and especially scapular pulls (hanging and just pulling your shoulders down) are fantastic. You can also use a resistance band to mimic the pulling motion.
- Core Strength: Focus on moves that teach the "pelvic tuck." Reverse curls and lying leg raises are perfect.
- Pushing Strength: Don't forget to push! Regular and tricep push-ups help create muscle balance around the shoulder.
Conditioning Cheat Sheet
| Exercise | Category | Why It Helps | How to Do It |
|---|---|---|---|
| Shoulder Mount Negative | On-Pole | Builds huge strength for the lift and teaches control. | Lower down for a 5-8 second count. No dropping! |
| Seated Shoulder Tucks | On-Pole | Teaches the hip lift from a safe spot on the floor. | Sit, set your grip. Lift your hips first, then tuck your knees. |
| "Hangman" Hold | On-Pole | Conditions the initial "pull" without having to invert. | Lean back, set shoulder. Pull hard, lift chest, float feet for 3-5 seconds. |
| Scapular Pulls | Off-Pole | Builds a strong shoulder "shelf." | Hang from a bar. Pull shoulders away from ears, but don't bend your arms. |
| Resistance Band Pull-Downs | Off-Pole | Copies the pulling motion of the lats and arms. | Keep your core tight. Pull the band down until your hands are near your shoulders. |
| Lying Reverse Curls | Off-Pole | Strengthens lower abs and teaches the hip tuck. | Lie on your back. Lift your hips, bringing knees to your chest. Control the down. |
| Tricep Push-Ups | Off-Pole | Builds pushing strength to balance all that pulling. | Keep your elbows tucked in close to your body. |
How to Actually Do It
A good shoulder mount is all in the setup. Each step builds on the last, so don't rush it. Here's the walkthrough for a standard cup grip from the ground.
Step 1: The Setup
Stand with your back to the pole, about a small step away. Lean back so the pole rests on the "squishy" part of your shoulder, between your neck and the bony point of your shoulder. This is your shelf. Don't put the pole on your collarbone, it will hurt and be unstable.
Now for the grip. The Cup Grip is best for learning. Bring both hands above your shoulder, with all fingers on the same side of the pole. Your inside hand (same side as the mounting shoulder) is lower, around eye level. Your outside hand is higher, above your head.
Step 2: The Lift
Before you move, get engaged. Squeeze everything! Pull down hard on the pole like you're trying to bend it over your shoulder. Lift your chest up and look slightly back. This pre-loads all the right muscles.
The power comes from your core, not from kicking your legs. Squeeze your abs to drive your hips straight up toward the ceiling. Your legs are the last thing to move, they just come along for the ride.
Step 3: The Tuck and Tip
As your hips rise, your top priority is to stay tucked. Pull your knees in tight to your shoulders, making your body a small, tight ball. If you straighten your legs too early, their weight will pull you right back down.
The weird part happens when your hips pass your shoulders. You'll feel your body start to tip backward. Don't panic and don't relax! This is the moment to squeeze even harder to control the rotation.
Step 4: Secure the Pose
Once your hips are higher than your shoulders, you can open your legs into a straddle or another shape. To make yourself secure, immediately hook a leg in front of the pole and press the other against the back (like a crucifix). This lock lets you hold the pose or move on to something else.
You might need to do one final adjustment. Push your chest away from the pole to make sure your weight stays on your shoulder muscle, not your collarbone. You did it!
Don't Hurt Yourself
The shoulder mount is an advanced move, so safety is a big deal. Patience and proper spotting aren't optional.
What Can Go Wrong
- Shoulder Injury: This is the biggest risk. It usually happens from bad technique (like not engaging your back) or using wild momentum instead of controlled strength.
- Neck Strain: If your head is in the wrong place or your body collapses, you can strain your neck.
- Falling: Losing your grip or balance can lead to a fall. It happens.
- Bruising: You're going to get a bruise on your shoulder. It's a rite of passage. But sharp pain on your collarbone means your placement is wrong.
The Safety Checklist
- Warm-Up: Never try this cold. Spend 10-15 minutes warming up your shoulders, back, and core.
- ALWAYS Use a Crash Mat: Seriously. A thick crash mat is your best friend when learning any new inverted move. It gives you the confidence to commit.
- Listen to Your Body: Know the difference between muscle tiredness and sharp pain. If it's sharp or shooting, stop immediately. Rest is part of training.
- Strength, Not Momentum: Your goal is a deadlift, not a kick. Relying on a big kick is how people get hurt.
How to Spot a Friend
A good spotter is a huge help. Their job is to guide you, not just lift you.
- Stance: The spotter should stand to the side of the dancer in a strong, athletic stance, ready to help.
-
Hand Placement:
The safest place for a spotter's hands is on the dancer's
hips or lower back
. This is your center of gravity.
Never spot by grabbing the feet or legs. This can throw the dancer off balance.
- The Assist: As the dancer lifts, the spotter gives a gentle upward push on the hips. This helps them feel what the correct height and alignment feel like.
- Failed Attempts: If the dancer starts to slide, the spotter guides their hips to a safe landing. If they over-rotate, the spotter acts as a brake to stop them from flipping over.
- Communication: Talk to each other! The dancer should be told to NEVER just let go . Hold on as long as possible while the spotter helps them down.
Help, I'm Stuck!
Everyone gets stuck on the shoulder mount. The trick is figuring out why you're stuck and then fixing it.
Troubleshooting Your Shoulder Mount
| The Problem | Why It's Happening | How to Fix It |
|---|---|---|
| "I keep sliding down. My shoulder isn't sticky." | You're passively hanging. You're not creating that push-pull tension. |
Before you lift, pull down hard with your arms (cue: "throw the pole across the room") while pushing your shoulder into the pole. Practice "Hangman" holds to build this feeling. |
| "Ouch! The pole is crushing my collarbone." | Your placement is wrong. The pole is on bone, not muscle. | Reset your setup. The pole needs to be on the "squishy part" closer to your neck. You might need to lean back more to find it. |
| "I can't get my hips high enough." | You're kicking with your legs instead of lifting with your core. Or your legs are straightening out too soon. | The lift starts with your chest and abs. Go back to pole candlesticks and seated tucks. Keep your knees glued to your shoulders for as long as you can. Think "hips to the ceiling." |
| "I keep kicking the pole on the way up." | You're standing too close to the pole. You're swinging your legs instead of lifting them. | Take a small step away from the pole. Focus on lifting your hips straight up. Your legs should follow, not lead. |
| "I get upside down but then fall over backward." | You're relaxing at the top, or you kicked up with too much force. | Squeeze everything the whole time! Aim for a controlled deadlift. As soon as you're up, get a leg grip on the pole to stabilize yourself. |
What's Next?
Getting your first shoulder mount is a huge win, but it’s just the beginning. It's a key that unlocks a whole universe of awesome new moves.
The Aerial Shoulder Mount
Once your shoulder mount from the ground is solid, you can try it up in the air. This is the same move, but you start from a climb or another pose.
It's harder because you can't get any push from the floor, so it's a true test of your lifting strength. To start, climb just one or two steps up the pole, and always have a crash mat underneath. Get it solid at a low height before you go higher.
Fancy Leg Work
Once you're stable in the mount, you can play with leg positions. This isn't just for looks, it's also great conditioning.
- Tuck: Knees to chest. This is the most stable starting point.
- Straddle: The classic V-shape. Requires more core control.
- Pencil: Legs straight and together. Super challenging for your core and back.
- Artistic Variations: The sky's the limit. Try stag legs, bicycle legs, or wavy legs to add your own style.
A Cool Way to Transition
The real magic happens when the shoulder mount becomes the starting point for other moves. It's one of the best entry points for advanced stuff, like:
- Shoulder Mount to Brass Monkey
- Shoulder Mount to Inverted Splits (like a Trap Split)
- Shoulder Mount to Ayesha or Handspring
- Shoulder Mount Flips and Rolls
By mastering this one move, you're learning how to build countless amazing sequences.
What to Wear & Use
While it's mostly about strength, the right gear can make a difference.
Static vs. Spin Pole
Learn this move on a static pole . Full stop. A static pole gives you a stable base so you can focus on the lift. Trying to learn on spin adds a whole other layer of difficulty and dizziness that you don't need right now.
To Grip or Not to Grip?
Grip aids (like liquid chalk) can be a big help, especially if you have sweaty hands. A secure hand grip lets you focus on the big muscles in your back and core. But don't use them as a crutch, you should still be working on your natural grip strength with pull-ups and hangs.
Dress for Success (Show Some Skin)
Your clothes are part of your safety equipment here. You need skin-on-pole contact for your shoulder to grip.
- Your Shoulder Needs to Be Naked: You must wear something that leaves your shoulder and trap area exposed. A sports bra or a tank top with thin straps is perfect.
- No T-Shirts: A t-shirt or anything with sleeves will make you slide right off the pole. It's more difficult and more dangerous.
It's All in Your Head
Getting a shoulder mount is just as much a mental battle as a physical one. It's a scary move, and it's totally normal to feel frustrated or afraid.
It's Okay to Be Scared
Fear is your body's way of trying to protect you. You're flipping upside down in a new way, without being able to see. Fear of falling or feeling stuck is a normal part of the process, not a sign of weakness. Your job is to teach your body that you're strong enough to do it safely.
How to Build Confidence
You don't wait for confidence, you build it one rep at a time.
- Celebrate the Tiny Wins: This move is built from tiny victories. Held a tuck for one second longer? Win. Got your hips an inch higher? Win. Did a slow, controlled negative? Huge win. These small successes prove to your brain that you're making progress.
- Visualize It: Before you even touch the pole, close your eyes and imagine a perfect shoulder mount. Feel the grip, the pull, the lift, the balance. This actually helps prime your muscles for success.
- Trust Your Training: Your confidence comes from the work you put in before the move. Every pull-up and core exercise is a deposit in your confidence bank. Trust that you've built the strength.
- Practice Bailing: Fear comes from the unknown. So, practice how to get out of it safely. On a mat and from a low height, practice sliding down with control. Knowing you have a safe exit strategy makes a huge difference.
- Embrace the Wiggle-Waggle Progress: You'll have good days and bad days. Progress isn't a straight line. Don't let a bad day convince you to quit. Look at the long-term trend.
Learning the shoulder mount teaches you more than just a cool trick. It teaches you how to tackle a hard goal, work for it, and manage the ups and downs. Nailing this move isn't just about getting strong, it's about proving to yourself you can do hard things. Now go get it.
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