Why Pole Alone Isn’t Enough to Build the Grip Strength You Need
“If I just keep training pole, my grip will get stronger… right?”
It’s the advice almost every dancer has heard at some point: keep spinning, keep climbing, keep hanging on that pole, and eventually your hands will turn into steel clamps.
And sure, to a degree, that’s true. Pole does build grip strength. But here’s the catch: it only builds it in a handful of ways (See what I did there? 😉) Over time, this “pole only” approach can leave major gaps in your strength, opens the door for overuse injuries, and keeps you stuck on the same tricks instead of unlocking new ones.
If you’ve ever felt frustrated that your hands can’t keep up with your goals, this blog is for you. Let’s break down why pole alone isn’t enough to build the grip you need – and what you can do about it.
Why Grip Strength Actually Matters
Let’s start with the obvious: if your grip fails, your trick fails.
Grip strength is the foundation of everything we do on the pole. Without it:
Safety takes a hit. Slipping hands mean risky falls and unnecessary strain on your shoulders and wrists.
Confidence plummets. If you don’t trust your grip, you can’t fully commit to a move.
Progress slows. Advanced tricks often demand serious grip endurance and control.
But grip strength isn’t just about pole. In the big picture, it’s also about health and longevity. Research shows that grip strength is one of the best predictors of overall strength, independence, and even life expectancy.(1) Building your grip isn’t just about nailing that trick – it’s about taking care of your body for decades to come.
The Grip Positions We Overuse on the Pole
Here’s the thing: pole doesn’t train all grips equally. Pole dancers often spend the majority of their practice in just a couple of positions – like true grip or split grip.
That’s like going to the gym and only ever doing squats. Sure, your squat will get strong, but what about your lunges, hinges, or lateral movements? If you never train them, you’ll end up with glaring imbalances.
Pole creates the same problem. By hammering the same grip styles over and over, you build endurance in those positions – but the rest of your grip strength gets left behind. And when muscles are unbalanced, your joints suffer. That’s where the tendonitis, wrist pain, and nagging elbow aches creep in.
The Different Types of Grip You Actually Need
Here’s a breakdown of the grip types that matter for pole – and where we use them:
Crush Grip → Palm and fingers wrapped all the way around the pole. Think “True Grip” like in our basic climbs and spins.
Open Crush Grip → Hand can’t fully close. Used in split grip bottom hand or when you’re using a 50mm pole with smaller hands.
Support Grip → All fingers on the same side, like in cup grip.
Pinch Grip → Thumb presses against fingers. Useful in conditioning work, accessories, and props.
Finger Extension Strength → The “anti-grip.” Keeps joints healthy and prevents clawing fatigue.
Pole mostly trains crush, open crush, and support grips. But if you never train pinch or extension? Weak spots start to show.
Grip Starts Beyond Your Hands
One of the biggest myths about grip is that it’s all in the hands. In reality, grip strength is a team effort.
Shoulders: Overhead mobility and stability set the stage. If you can’t get your arms fully overhead with strength, your grip slips in moves like Ballerina or Handspring.
Elbows: Straight vs bent arms completely change how force transfers into your grip. Poor elbow positioning can overload the forearm tendons.
Wrists: They’re the “gatekeepers” of your grip, handling constant flexion, extension, and deviation. Weak or immobile wrists = pain and instability.
Fingers: Small but mighty. They fatigue quickly, and pole doesn’t always strengthen them evenly.
Core: Every trick starts at the core. If your midsection isn’t solid, your grip will always feel harder.
The point? Grip isn’t just one muscle – it’s a chain. If one link is weak, the whole system suffers.
Why Pole Alone Doesn’t Build Complete Grip Strength
So why isn’t pole practice enough on its own? A few reasons:
Limited Angles → Pole repeats the same hand positions over and over. You’re only strengthening what you already use.
Endurance > Strength → Pole builds grip endurance, but rarely raw grip strength. Without variety, you plateau.
Recovery Gets Ignored → Pole doesn’t train the extensors (the “opposite” muscles to your gripping ones). Without them, joints become overworked and inflamed.
Hidden Weaknesses Stay Hidden → You might feel strong in class, but test your pinch grip or open crush off-pole, and suddenly the cracks show.
This is exactly why dancers who just keep taking more classes and don’t cross-train their grip outside the studio often feel stuck or injured. Pole is the art. Cross-training is the foundation that makes the art possible.
The Role of Off-Pole Grip Training
This is where the magic happens. Off-pole grip training fills in the gaps that pole leaves behind:
Balance → Works the undertrained muscles, like extensors, to keep joints healthy.
Strength → Heavy lifts, hangs, and carries build raw power that transfers back to pole.
Mobility → Wrist and finger mobility drills make grips feel smoother and less painful.
Recovery → Active grip work improves blood flow, reduces stiffness, and speeds up recovery after a pole session.
Think of it like insurance. Grip training isn’t “extra credit.” It’s the thing that keeps your body durable so you can actually keep progressing in pole without setbacks.
Everyday + Longevity Benefits
Even if pole wasn’t in the picture, grip strength would still matter. Why? Because it impacts your life outside the studio.
Carrying groceries.
Opening jars and doors.
Lifting suitcases overhead.
Texting or typing without wrist pain.
And let’s not forget: grip strength is a predictor of healthy aging. The stronger your grip, the more independent and capable you stay as you get older.
Pole gives you the reason to build grip. Grip training gives you the freedom to keep dancing for decades.
Train Like an Athlete
This is the mindset shift most dancers need: pole dancers are artists and athletes.
Climbers don’t just climb. Gymnasts don’t just tumble. Strongman competitors don’t just show up on contest day. They all cross-train their grip because it’s what keeps them safe, powerful, and competitive.
Pole dancers deserve the same approach. Cross-training isn’t taking away from your pole practice – it’s the amplifier that makes your pole practice better.
How to Identify Your Grip Weaknesses
Here’s the fun part: you don’t have to guess where your grip is falling short. That’s why I created the Grip Strength Score Card.
It’s a simple at-home test that helps you see which areas of your grip are strong, which are lagging behind, and what to focus on. Think of it as your personal grip report card.
When you know your weak links, you can train smarter – not harder – and finally feel the payoff on the pole. No expensive dynamometer needed.
Final Thoughts
Pole alone isn’t enough to build the grip strength you truly need. Yes, it teaches endurance and gives you some strength, but it also traps you in repetitive patterns that lead to plateaus and pain.
Cross-training your grip builds balance, promotes recovery, and unlocks the kind of strength that makes advanced tricks feel possible – and safe.
So here’s my invitation to you: stop letting your grip hold you back. Download your Pole Grip Scorecard, test your weak areas, and start building the strong, resilient hands you deserve.
Because your grip shouldn’t be the thing that slips. It should be the thing that holds you steady, safe, and strong – on the pole and in life.