Hey there, gorgeous pole aficionados! Today we’re diving into a hot topic that’s as slippery as it is crucial – improving your grip on the pole, and no – we’re not reaching for that bottle of grip aid just yet!

In the alluring world of pole dancing, whether you’re twirling in the studio, showing off in a competition, or sashaying in a club, one thing’s for sure – a solid grip can make or break your performance…

But let’s face it, we often find ourselves in a sticky situation, quite literally, relying on those trusty bottles of grip aid to keep us from sliding down the pole like melting ice cream.

Now, don’t get me wrong, grip aids are fantastic little helpers when we want to nail a trick, but what if I told you that you could build a natural, strong grip without them?

That’s right, honey! We’re talking about boosting your ✨cling factor✨ naturally. Because let’s be real, nothing feels more empowering than swinging around that pole, knowing that grip is all you holding you up there – and feeling secure.

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Strengthening Exercises for Hands and Forearms

Understanding the anatomy of your hands and forearms is like unlocking a secret weapon in your pole arsenal. These muscles are the silent heroes in your pole journey, providing the strength you need to defy gravity and dance like the aerial goddess you are.

First up, let’s talk about wrist curls and reverse wrist curls. Grab a pair of light dumbbells or water bottles, because it’s time to pump some iron, pole-style! Sit down, rest your forearms on your knees, palms up, and curl the weights towards your biceps.

Feel that burn? That’s your wrist flexors getting stronger. Now, flip your wrists so your palms face down, and let’s work on those wrist extensors with reverse curls. These movements are like sending a love letter to your grip strength, promising it a bright and clingy future.

Next, let’s get playful with a tennis ball or a stress ball. This isn’t just a squeeze-and-release exercise; it’s a dance between your fingers and palm, building endurance with each press.

Picture this: every squeeze is you gripping the pole, and every release is you prepping for the next mesmerizing move. It’s not just a workout; it’s a rehearsal for your next show-stopping performance.

Finally, we strut into the world of farmer’s walks. Imagine you’re on a catwalk, but instead of flashing lights, you’ve got weights in each hand. Walk around like you own the place, with your shoulders back and chin up. This exercise isn’t just a grip booster; it’s a full-body engagement that screams confidence and strength.

But how do these exercises translate to the pole? Here’s the truth: strong wrists and forearms aren’t JUST sexy, but they also mean you can hold onto the pole with more ease and for longer periods. You’ll be spinning, climbing, and inverting with a grip so firm it would make a diamond jealous.

Come on… Yet another exercise routine?

Embrace these exercises like a new dance routine. Start slow, be consistent, and watch as your grip transforms from fleeting to fierce.

You’re not just working out; you’re crafting the very foundation of your pole prowess. With these exercises, you’ll be gripping the pole not just with your hands, but with confidence and strength that radiate from within.

Remember, your grip is your connection to the pole – make it powerful, make it last, and above all, make it yours.


But, I’m Sweaty!

Now, before we go ANY further, we have to address the elephant in the room. Grip aids are different from grip gels, enhancers, and antiperspirants. Some of us (like yours truly) are sweaty people. That’s just how it is.

Everything we’re talking about in this post is not a shame on anyone who uses grip aids or enhancers. We need help for our sweaty palms!

But, everything here still applies and is still very important to improving that sweaty grip. Don’t skip grip day just because you have these products – you’ll find they just work even better if you start from a better baseline grip strength.

Adjustments to Your Pole Grip Technique

When it comes to grip, honey, it’s all about getting up close and personal with that pole. Let’s explore some drills that will not only improve your grip but also amp up your pole game.

Incorporating these drills into your regular practice will not only boost your grip strength but also bring a new level of confidence and control to your pole routines.

Remember, the best grip is the one that feels like an extension of your own fierce self on the pole. Keep practicing, and soon you’ll find your hands clinging to that pole like they were made for it.

Conditioning on the pole isn’t just about spinning and flowing; it’s about building the strength and endurance that make those jaw-dropping moves possible.

And…don’t forget that all of this happens once you’re warm, because warmer skin is stickier skin! Above is one of our favorite warm-up routines to do before you start poling (or conditioning for pole.)

Pole Pull-Ups and Holds:

You might think pull-ups are just for the gym rats, but they’re a pole dancer’s secret weapon and you probably already incorporate them into your warm-up routine.

Start by gripping the pole at head height. Engage those luscious lats and pull yourself up, keeping your body close to the pole.

Hold for a few seconds – that’s the big secret! – then lower down with control.

It’s like giving the pole a little hug with your muscles. Aim for 3 sets of 5 to begin with, and as you get stronger, increase the reps. These pull-ups build not just grip strength, but also prepare your core for those impressive aerial moves.

Climbing Techniques:

Climbing the pole isn’t just a means to get vertical; it’s a grip workout in disguise. Start with the basic climb. Secure your foot on the pole, and as you push up with your legs, pull with your arms. Alternate your feet and hands as you ascend, focusing on a firm but relaxed grip.

Avoid the death grip – it tires your hands out faster. As you become more comfortable, experiment with different climbing styles – like the side climb or the twisted grip climb. Each style challenges your grip in new ways, making your hands stronger and more adaptable.

Static Holds:

Now, let’s talk about static holds. These are the bread and butter for building endurance in your grip.

Start with a basic hold like the forearm brace. Wrap one arm around the pole, securing it with your forearm, and hold your body out to the side. Your grip here is critical to maintain your position.

Hold for as long as you can, then switch sides. Experiment with different holds – the cup grip, the bracket hold, and even the elbow grip.

These holds not only improve your grip strength but also teach you to trust your hold, a key aspect of any pole routine.

Alternative Grip Techniques:

Mastering the pole isn’t just about raw strength or fancy moves; it’s about knowing the secret handshakes of the pole world – the grip techniques.

These are your silent partners in crime, helping you defy gravity and look fabulous while doing it.

First up, we have the Split Grip.

It’s like the yin and yang of pole grips – one hand is high, palm facing down, while the other is lower, palm facing up. This grip isn’t just about looking cool (which, let’s face it, it does); it’s about balance and control.

(Psst! Be sure to check out the pole move dictionary on our site to learn more about how to do this move SAFELY!)

The top hand pushes down while the bottom hand pulls up, creating a tension that stabilizes you. It’s perfect for moves where you need to hold your body out horizontally, like in an Iron-X. The trick here is to keep your shoulders engaged and not let the top arm lock out completely – that way, you maintain control and look smooth doing it.

Next, we twirl into the world of the Bracket Grip. Imagine you’re hugging the pole with your arms, with both palms facing down – that’s your bracket grip.

This isn’t just a grip; it’s a full-body affair. Your forearms press against the pole, adding an extra layer of security. It’s fantastic for moves where you need a little extra hold, like climbing or executing a controlled spin. The key? Keep those elbows slightly bent and squeeze the pole with your forearms. It’s like giving the pole a little love squeeze – firm but gentle.

Then, there’s the eternal debate: True Grip vs. False Grip. In the true grip, your thumbs wrap around the pole, just like the other fingers. It’s the grip that says, “I’ve got you, pole.”

This grip is all about security and is great for beginners or when you’re trying a new move. But then, there’s the false grip – the rebel of the pole world. Here, your thumb doesn’t wrap around the pole; it rests alongside your index finger.

It’s a bit like living on the edge, offering less security but more freedom. It’s fabulous for advanced moves where you need that extra bit of wrist mobility.

But remember, with great grip comes great responsibility. These grips aren’t just techniques; they’re a testament to your connection with the pole.

Each grip has its personality and a mood. The split grip is your bold, daring friend; the bracket grip, your reliable buddy; the true grip, your secure base; and the false grip, your adventurous pal.

As you dance, you’re not just moving; you’re conversing with the pole through these grips. So, don’t be afraid to shake things up and try different grips once you get comfortable on the pole. And, when there’s any experimentation going on, don’t forget to always have a spotter and crash mat available.

Play with these moves, experiment, and find the ones that resonate with your style. And remember, the pole is your partner; treat it with respect, and it will help you soar to new heights. Keep spinning, keep smiling, and let those grips guide you to your next breathtaking move!