Exercise Science 101: Core strength for Pole Dance

The episode breaks down the anatomy and preferred order of actions for a basic pole inversion from a bent-arm stronghold into a controlled, bent-knee upside-down position with hips over chest, emphasizing “hedgehog first” (get small and curled before tilting). Referencing Dr. Emily Scherb’s Applied Anatomy of Aerial Arts, it explains key contributors: lats holding an isometric stronghold, transverse abdominis stabilizing the spine and pelvis, hamstrings and iliopsoas/iliacus lifting and bending the legs, rectus abdominis tucking the pelvis to increase curl and shift weight, and triceps extending the arms to rotate to inversion, followed by opening the chest to stack. It suggests isolating weak links for conditioning, recognizing when issues are coordination/motor learning, using aids (yoga ball, resistance band), training eccentrics/negatives, and breathing to avoid habitual breath-holding; it also notes inversions are optional.Links and resources:Free sample class: https://www.slinkthroughstrength.com/sample-class-signup Sign up for community flow: https://slinkthroughstrength.as.me/community-flow-class Join my mailing list:  https://mailchi.mp/slinkthroughstrength/newsletter Referenced episodes:Episode on lats: https://www.slinkthroughstrength.com/science-of-slink-podcast/lats-amp-pole-dancing-debunking-myths Episode on with Dr. Tia Ukpe-Wallace on the pelvic floor & pole dance: https://www.youtube.com/watch?v=SMJFCzOx9KcEpisode with Dr. Emily Scherb: https://www.youtube.com/watch?v=zIsO-w7S3Zw Citations: Hortobagyi T., Katch F. I. (1990). Eccentric and concentric torque-velocity relationships during arm flexion and extension. Influence of strength level. Eur. J. Appl. Physiol. Occup. Physiol. 60 395–401. Emily Scherb, D. P. T. (2018). Applied anatomy of aerial arts: an illustrated guide to strength, flexibility, training, and injury prevention. North Atlantic Books. Chapters: 00:00 Inversion Anatomy Overview00:41 Free Class and Members01:25 Key Resources and Definitions02:43 Hedgehog First Cue03:09 Stronghold Muscles Setup04:49 Knee Lift Mechanics05:53 Tuck and Rotate Upside Down07:49 Stabilizers and Efficiency09:00 Training Fixes and Drills11:14 Breathe and Final Wisdom13:11 Wrap Up and Call to Action

Dr. Rosy Boa, a pole teacher and former researcher who runs the online studio Slink Through Strength, discusses how highly specific, difficult pole goals can undermine enjoyment and sustainability when they’re repeatedly missed. Citing a 2021 Frontiers in Psychology study by Hoffner and Keats, she notes that repeated goal failure increases negative affect, lowers self-esteem, and reduces motivation, a problem amplified by social media comparisons to professional athletes. She shares her own experience of burnout from pursuing an unrealistic academic job goal, while overlooking the meaningful impact her research still has through citations. She encourages dancers to refocus on why they started pole, set achievable short-term or intermediary goals, and consider working with a coach to choose realistic targets based on time, energy, and resources.00:00 What If You Never Get It00:36 Meet Dr Rosy Boa01:27 Why Pole Attracts Achievers02:19 When Goals Backfire02:38 Research on Goal Failure04:14 My PhD Burnout Story05:24 Redefining Success07:14 Remember Why You Started08:14 Set Realistic Milestones09:44 Wrap Up and Next Steps Citations: Höpfner J and Keith N (2021) Goal Missed, Self Hit: Goal-Setting, Goal-Failure, and Their Affective, Motivational, and Behavioral Consequences. Front. Psychol. 12:704790. doi: 10.3389/fpsyg.2021.704790Links and resources:Free sample class: https://www.slinkthroughstrength.com/sample-class-signupSign up for community flow: https://slinkthroughstrength.as.me/community-flow-class Join my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter 2025 studio dance playlist (these are all songs members suggested/brought to class!): https://open.spotify.com/playlist/06yzGCF4wi22B8516YuhIZ?si=9226904ac6f54287 

Pole dancer, do you actually know what your code is and what it does? No shame if not: by the end of this episode you will! Listen in as we go over: What’s actually part of your core?What does it do?As pole dancers, what's important for our movement-specific training? (Including a commonly-overlooked motion!)Links and resources:Free sample class: https://www.slinkthroughstrength.com/sample-class-signupSign up for community flow: https://slinkthroughstrength.as.me/community-flow-class Join my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter 2025 studio dance playlist (these are all songs members suggested/brought to class!): https://open.spotify.com/playlist/06yzGCF4wi22B8516YuhIZ?si=9226904ac6f54287 Chapters: 00:00 Core Basics Intro02:18 Defining The Core03:17 Core Muscles Tour04:58 Spine Control Role05:47 Spine Motions In Pole08:07 Pole Specific Demands09:46 Stability And Isometrics11:44 Anti Rotation Strength14:14 Wrap Up And Takeaways

Dr. Rosy Boa of Slink Through Strength discusses why long-term pole dancers may lose motivation and how to rebuild a sustainable relationship with pole. She flags that dreading hobbies and anhedonia can be a symptom of depression and encourages seeking mental health support if that’s present. Otherwise, she recommends: assessing overall life capacity and scaling pole to fit current energy (including taking breaks without fear of major strength loss), clarifying what you currently want from pole using a “best possible self” meditation or journaling to align training with changing goals, adding novelty through different teachers, movement styles, and music to increase play and awareness of preferences, and reducing perfectionistic demands by focusing on consistency and effort over outcomes while lowering setup friction to make showing up easier.Links and resources:Free sample class: https://www.slinkthroughstrength.com/sample-class-signupJoin my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter 2025 studio dance playlist (these are all songs members suggested/brought to class!): https://open.spotify.com/playlist/06yzGCF4wi22B8516YuhIZ?si=9226904ac6f54287 Citations:Carrillo, A., Rubio-Aparicio, M., Molinari, G., Enrique, Á., Sánchez-Meca, J., & Banos, R. M. (2019). Effects of the best possible self intervention: A systematic review and meta-analysis. PloS one, 14(9), e0222386.De Kleine, E., & Van der Lubbe, R. H. (2011). Decreased load on general motor preparation and visual-working memory while preparing familiar as compared to unfamiliar movement sequences. Brain and Cognition, 75(2), 126-134. Encarnação, I. G., Viana, R. B., Soares, S. R., Freitas, E. D., de Lira, C. A., & Ferreira-Junior, J. B. (2022). Effects of detraining on muscle strength and hypertrophy induced by resistance training: A systematic review. Muscles, 1(1), 1-15.Flett, G. L., & Hewitt, P. L. (2014). “The perils of perfectionism in sports” revisited: Toward a broader understanding of the pressure to be perfect and its impact on athletes and dancers. International Journal of Sport Psychology, 45(4), 395-407.Hall, H. K., & Hill, A. P. (2012). Perfectionism, dysfunctional achievement striving and burnout in aspiring athletes: The motivational implications for performing artists. Theatre, Dance and Performance Training, 3(2), 216-228.Heekerens, J. B., & Eid, M. (2021). Inducing positive affect and positive future expectations using the best-possible-self intervention: A systematic review and meta-analysis. The Journal of Positive Psychology, 16(3), 322–347. https://doi.org/10.1080/17439760.2020.1716052King, L. A. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin, 27, 798–807.Chapters:00:00 Pole Spark Fizzles00:25 About Me And Membership01:55 Long Term Pole Relationship03:10 Mental Health Red Flag03:48 Check Your Capacity07:46 Take Breaks Without Fear08:42 Best Possible Self Goals11:34 Add Novelty And Play15:28 Reduce Demands And Friction18:38 Recap And Next Steps20:20 Closing And Free Resources

Did you know there’s a whole scientific field that just studies friction?? It’s true! And we can apply a lot of those findings to help us stick better to the pole.In this episode we’ll dig into why you might be too slippery or too sticky by focusing on friction and research from tribology (much of it drawn from prosthetics studies). We’ll talk about how skin, fat and muscle all contribute to grip and how to navigate each. I also break down all the different types of grips and when/why you might want to use each one.Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signupCitations: Gerhardt LC, Strässle V, Lenz A, Spencer ND, Derler S. Influence of epidermal hydration on the friction of human skin against textiles. J R Soc Interface. 2008 Nov 6;5(28):1317-28. doi: 10.1098/rsif.2008.0034. PMID: 18331977; PMCID: PMC2607440. Xu, Z., Sun, H., Tang, W., Fang, X., Kosimov, A. A., & Mamadamon, A. (2026). Influence of muscle fatigue on pain based on friction and brain activation. Tribology International, 112362. (I didn’t talk about it, but this is a fun blog post about tribology: https://www.stle.org/files/TLTArchives/2024/12_December/Feature.aspx)Chapters:00:00 Sticky vs Slippery 00:38 Science of Slink Membership02:17 Friction and Tribology Basics03:34 Skin Layers and Hydration06:16 Body Fat and Surface Area10:10 Muscle Tension and Fatigue15:32 Grip Aids Explained20:25 Wrap Up

Dr. Rosy Boa of the Science of Slink podcast shares 10 key considerations for building a home pole space based on a decade of home training, emphasizing that a home setup will differ from a studio. She covers choosing reputable pole brands and safe installation (permanent vs. tension-mounted), proper placement under structural supports, using boards to distribute weight in plaster construction, checking tension with temperature swings, and shaking the pole before use. She discusses flooring choices for different styles, avoiding gaps that can catch toenails, and keeping cleaning tools nearby. Other topics include optional open wall space, storing alcohol/grip and towels, safety gear like mats and self-spotting bands, additional props (chairs, blocks, weights), airflow/humidity/temperature control, lighting options, music setup considerate of neighbors, and filming considerations like corner placement and fisheye lenses.Chapters:00:00 Home Pole Setup Intro01:05 Studio Versus Home Reality01:55 Pole05:43 Flooring07:39 Wall Space08:28 Storing essentials09:20 Safety equipment10:30 Props11:55 HVAC14:00 Lighting15:46 Music16:34 Filming17:48 Recap And Final Thoughts Iris Sparrow lighting tips: https://www.instagram.com/p/DcRKQnJhoX4/Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signupWant to work with me? Check out my virtual Science of Slink membership at ScienceOfSlink.com ⁠🤎 All-level pole technique⁠🤎 Discover amazing-feeling freestyle flow⁠🤎 Accessible, equipment-optional conditioning⁠🤎 Taught live, recordings always included⁠⁠Sliding scale pricing available.⁠

Freestyling in pole dance can feel frightening and physically stressful, often driven by fear of failure and harsh self-criticism. This episode offers some practical strategies to cope with that. Drawing on sports psychology, we’ll talk about research (Ceccarelli et al., 2019) showing self-compassion predicts better stress recovery and fewer maladaptive thoughts after recalled sports failure, and use Neff’s (2003) framework of self-compassion: mindfulness (noticing thoughts without over-identifying), common humanity (remembering others struggle too), and self-kindness (treating yourself as you would a friend). We’ll also go through some specific strategies that you can use in the moment to help cultivate more self-compassion.Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signupCitations: Bluth, K., Gaylord, S. A., Campo, R. A., Mullarkey, M. C., and Hobbs, L. 2016. Making friends with yourself: a mixed methods pilot study of a mindful self-compassion program for adolescents. Mindfulness. 7:479–92. doi: 10.1007/s12671-015-0476-6 Ceccarelli, L. A., Giuliano, R. J., Glazebrook, C. M., & Strachan, S. M. (2019). Self-compassion and psycho-physiological recovery from recalled sport failure. Frontiers in psychology, 10, 1564. Neff, K. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and identity, 2(2), 85-101.Chapters:00:00 Freestyle Fear Is Real00:57 Coach Disclaimer And Shoutouts01:48 Why We Fear Failure04:13 Research On Self Compassion06:19 What is Self Compassion?07:25 Mindfulness And Meditation10:55 Common Humanity And Community13:06 Self Kindness In Practice14:51 Tools To Calm And Reset17:53 Final Encouragement And Wrap Up

Dr. Rosy Boa explains why pole dancers need strong, stable shoulders for hanging, spinning, climbing, and inverted work, outlining shoulder anatomy and key movement demands. She reviews general strength patterns used in pole—horizontal and vertical push/pull—and emphasizes the importance of isometric straight-arm hanging strength. For overhead stability, she highlights conditioning the rotator cuff via external rotation to keep the humeral head securely positioned during arm flexion, offering a simple external rotation drill. She also stresses scapular upward rotation for full overhead range and stability and concludes that shoulder mobility requires stability training to pole safely and long-term.Learn more about the Science of Slink membership & join now: https://scienceofslink.com/The book I reference (HIGHLY recommend!): Emily Scherb, D. P. T. (2018). Applied anatomy of aerial arts: an illustrated guide to strength, flexibility, training, and injury prevention. North Atlantic Books. https://www.thecircusdoc.com/book/Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signupChapters:00:00 Why Shoulders Matter01:51 Shoulder Anatomy Basics03:55 Push Pull Patterns05:44 Vertical Strength Demands07:22 Hanging Isometrics08:44 Rotator Cuff Focus11:36 Scapular Upward Rotation15:51 Key Takeaways16:27 Mobility Needs Stability17:48 Wrap Up And Resources

Dr. Rosy Boa discusses what happens when you take a break from pole, covering both physiological detraining and the emotional side of returning. She emphasizes not beating yourself up and notes that feeling awful after missing one class can signal an unhealthy dependency, suggesting support for possible exercise addiction. Aerobic capacity tends to noticeably drop after about two weeks away, while strength loss is slower and depends on training status and age: very trained lifters may not show measurable 1RM decreases until around 32 weeks, untrained individuals can lose strength after a 10-week break, and adults 74–86 may see strength and balance declines after two weeks. Returning typically takes about half the break time, and strength is often easier to rebuild due to “muscle memory,” with evidence that people can catch up to peers who never took a break.Interested in training online with Rosy? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signupChapters:01:36 Be Kind About Breaks04:40 Detraining Timelines Overview09:41 Rebuilding and Muscle Memory11:15 Catching Up After Breaks13:38 Personal Trick Loss Story15:31 Final TakeawaysCitations: Cumming, K.T., Reitzner, S.M., Hanslien, M., Skilnand, K., Seynnes, O.R., Horwath, O., Psilander, N., Sundberg, C.J. and Raastad, T. (2024), Muscle memory in humans: evidence for myonuclear permanence and long-term transcriptional regulation after strength training. J Physiol, 602: 4171-4193. https://doi.org/10.1113/JP285675 Encarnação, I. G., Viana, R. B., Soares, S. R., Freitas, E. D., de Lira, C. A., & Ferreira-Junior, J. B. (2022). Effects of detraining on muscle strength and hypertrophy induced by resistance training: A systematic review. Muscles, 1(1), 1-15. Halonen EJ, Gabriel I, Kelahaara MM, Ahtiainen JP, Hulmi JJ. Does Taking a Break Matter-Adaptations in Muscle Strength and Size Between Continuous and Periodic Resistance Training. Scand J Med Sci Sports. 2024 Oct;34(10):e14739. doi: 10.1111/sms.14739. PMID: 39364857. Toraman, N. F., & Ayceman, N. (2005). Effects of six weeks of detraining on retention of functional fitness of old people after nine weeks of multicomponent training. British journal of sports medicine, 39(8), 565-568

Dr. Rosy Boa hosts an episode of Science of Slink on neurodivergence and pole with neurodivergent psychologist and pole dancer Gabby Desmond. They define neurodivergence as a broad umbrella beyond autism and ADHD (including OCD, BPD, and learning disabilities like dyslexia) and discuss why neurodivergent people may be drawn to pole for its structure, predictability, community “parallel play,” and endless achievable challenges. They explore sensory processing and regulation through spinning, inversion, and aerial hammock, plus differences in interoception and pain that can affect conditioning, stretching, and injury risk. The conversation covers learning preferences (visual vs verbal cues), difficulties with right/left and choreography, managing ADHD/autistic boom-bust training cycles, focusing on core vocabulary over trick inflation, and using external cues and varied feedback to support motor learning. Gabby shares where to find her work at unfurlpsychology and on Instagram.Where to find Gabby: Unfurl psychology: https://www.unfurlpsychology.com.au/ https://www.instagram.com/unfurl.psychology Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signupChapters:00:00 Welcome and Introductions02:11 What Neurodivergence Means03:51 Why Pole Attracts ND Folks06:30 Sensory Seeking and Spinning11:41 Dyslexia and Learning Pole15:35 Learning Styles and Flow18:41 Boom Bust Training Cycles24:05 Interoception and Pain25:45 Stretching and Hypermobility29:53 Learning Through Feedback38:36 Failure and Self Efficacy41:22 Why Pole Community Works42:42 Wrap Up and Links