Does pole dance make you stronger?

Dr. Rosy Boa dives into the science behind pole dancing, discussing the physical adaptations required for the sport. She clarifies the specific strength requirements for pole dancers, emphasizing the importance of specialized training over general fitness. Through examining recent studies, she highlights how pole dancing improves core, upper body strength, and grip strength, while identifying the need for anti-rotational strength, unilateral strength, and proper shoulder flexion. The podcast also offers insights into the unique physical and psychological benefits that come with pole dancing experience.

Learn more and take class with Rosy online at https://www.slinkthroughstrength.com/

Chapters:

00:00 Introduction and Clarification

00:21 Common Misconceptions About Pole Dancing

00:41 Specific Physical Adaptations in Pole Dancers

02:33 Research on Pole Dancing Strength

03:39 Methods of Measuring Pole Strength

05:26 Studies on Pole Dance Training Effects

10:14 Psychological and Physiological Outcomes

12:58 Recommended Strength Training for Pole Dancers

18:36 Conclusion and Final Thoughts

Citations

• Hawley, J. A. (2002). Adaptations of skeletal muscle to prolonged, intense endurance training. Clinical and experimental pharmacology and physiology, 29(3), 218-222.

• Gustavo F. Pedrosa, Fernando V. Lima, Brad J. Schoenfeld, Lucas T. Lacerda, Marina G. Simões, Mariano R. Pereira, Rodrigo C.R. Diniz & Mauro H. Chagas. (2022) Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European Journal of Sport Science 22:8, pages 1250-1260.

• Ignatoglou, D., Paliouras, A., Paraskevopoulos, E., Strimpakos, N., Bilika, P., Papandreou, M., & Kapreli, E. (2024). Pole Dancing-Specific Muscle Strength: Development and Reliability of a Novel Assessment Protocol. Methods and Protocols, 7(3), 44.

• Nawrocka, A., Pawelak, Z., & Mynarski, A. (2024). Longitudinal Effects of Pole Dance Training on Body Composition and Muscular Strength in Women.

• Greenspan, S. J., & Stuckey, M. I. (2024). Preparation For Flight: The Physical Profile of Pre-Professional and Professional Circus Artists in the United States. International Journal of Sports Physical Therapy, 19(5), 591. 

• Dias, A. R. L., De Melo, B. L., Dos Santos, A. A., Silva, J. M. A., Leite, G., Bocalini, D. S., ... & Serra, A. J. (2022). Women pole dance athletes present morphofunctional left ventricular adaptations and greater physical fitness. Science & Sports, 37(7), 595-602.

Nicholas, J., Dimmock, J. A., Alderson, J. A., Donnelly, C. J., Jackson, B., Dimmock, J. A., ... & Donnelly, C. J. (2024). Exploring the psychological and physiological outcomes of recreational pole dancing: a feasibility study. Circus: Arts, Life, and Sciences, 2(2).