Latest Posts
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The Pole Dancer’s Guide to Hamstring Strains
Read more: The Pole Dancer’s Guide to Hamstring StrainsWhat is a Hamstring Strain? Hamstring strains are a common injury amongst pole dancers and can have a significant impact on training. They happen when the hamstring muscles are stretched too far or forced to work too hard such as during sprinting, jumping, sudden direction changes, kicking, picking/lifting something up or during deep stretches. The…
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Pole Meets Science #1: Can Eccentric Training Improve Hamstring Flexibility and Strength?
Read more: Pole Meets Science #1: Can Eccentric Training Improve Hamstring Flexibility and Strength?We’re kicking off a new Pole Meets Science series where we explore research that might just change how you stretch, strengthen and stay injury-free on the pole. Today’s study dives into hamstrings investigating whether eccentric training can improve hamstring flexibility and strength. Study Snapshot Title: The effects of eccentric training on hamstring flexibility and strength…
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fitness, injury prevention, mental health, nutrition, pole, strength, strength and conditioning, wellness
The Ultimate Guide to Recovery for Pole Dancers
Read more: The Ultimate Guide to Recovery for Pole DancersPole dancing isn’t just about glitter, grip aids and gravity-defying moves. It’s athletic, it’s demanding, and it takes a serious toll on your body—especially if you’re training regularly. And yet, one of the most important parts of progress often gets overlooked: recovery for pole dancers. Let’s get this straight: recovery isn’t about being lazy, slacking…
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The Ultimate Gift Guide for Pole Dancers
Read more: The Ultimate Gift Guide for Pole DancersShopping for a pole dancer? Whether they’re a beginner or a seasoned pro, the right gift can make their training safer, more comfortable and more effective. This gift guide for pole dancers is packed with thoughtful, practical and fun gift ideas (and links for your convenience) to support every aspect of their pole journey. 1.…
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The Pole Dancer’s Guide to Tennis Elbow
Read more: The Pole Dancer’s Guide to Tennis ElbowDo you feel an annoying twinge in your elbow when gripping the pole, opening a jar, or even picking up the kettle? If so, you might be dealing with a common yet frustrating condition known as tennis elbow. But don’t worry, we’ve got you covered! Wait, Tennis Elbow? I Don’t Play Tennis! Yup, despite the…
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Level Up Your Pole Dancing Game with Progressive Overload
Read more: Level Up Your Pole Dancing Game with Progressive OverloadLet’s chat about something that’s more important than pointing your toes—progression! Whether you’re working on your Iron X or just trying to master the basics, it’s crucial to up the ante in a slow and steady way. But here’s the problem: when we’re using our body weight as resistance, we’ve got to get creative to…
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Pole Dancing and the Power of Progressive Overload
Read more: Pole Dancing and the Power of Progressive OverloadLet’s talk about one of the most important secrets to getting stronger, nailing those crazy tricks, and looking like a total badass on the pole: progressive overload. This isn’t just some fancy term to throw around in the gym. It’s the golden rule of getting better at literally anything physical, from perfecting your splits to…
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anatomy and physiology, fitness, flexibility, handbalancing, injury prevention, pole, strength and conditioning
Unlock Your Pole Dancing Potential with Active Flexibility
Read more: Unlock Your Pole Dancing Potential with Active FlexibilityWhen it comes to mastering pole dancing, you’ve probably heard the term “active flexibility” tossed around. But what’s the big deal? Isn’t stretching just stretching? Spoiler alert: there’s more to it than meets the eye—and your splits will thank you for paying attention. Active vs. Passive Flexibility: What’s the Difference? Passive Flexibility is what most…
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Understanding Body Types
Read more: Understanding Body TypesEver wondered why some people seem to eat everything in sight without gaining an ounce, while you only have to think about cake to feel your jeans tighten? Spoiler alert: it’s not magic—it’s likely in their genes. Let’s dive into the world of somatotypes (aka body types) and see how they might be influencing your…
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