https://www.peakpoleperformance.com/blog daily 0.75 2025-10-20 https://www.peakpoleperformance.com/blog/hands-of-steel-how-to-unlock-your-wrist-mobility-for-impressive-grip-strength monthly 0.5 2025-10-20 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/50a529b3-052a-471e-a762-1a2efe1ab56d/Screen+Shot+2025-10-20+at+2.44.22+PM.png Blog - Hands of Steel: How To Unlock Your Wrist Mobility For Impressive Grip Strength - Extension What it is: Bending the back of your hand toward the outer forearm. When you use it: Split Grips, Handstands Why it matters: This is the MVP of wrist mobility for pole dancers, but also the most overworked. When you press through your hands, your wrist is in deep extension, often near its end range. Without enough mobility (and strength in that range), tissues compress and pinch. Over time, that can lead to irritation, nerve symptoms, even ganglion cysts. Pro tip: Don’t just stretch into extension — strengthen it. Controlled wrist lifts, wall leans, and slow weight-bearing progressions will build both range and resilience. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1760989095785-FTWMKWJCIK1LCA5ZGCLU/unsplash-image-l5ilSNeT92Y.jpg Blog - Hands of Steel: How To Unlock Your Wrist Mobility For Impressive Grip Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/dbc8c2cc-9532-4579-8991-3ffa1864a856/Screen+Shot+2025-10-20+at+2.47.06+PM.png Blog - Hands of Steel: How To Unlock Your Wrist Mobility For Impressive Grip Strength - Ulnar Deviation What it is: Tilting your hand toward your pinky side. When you use it: True Grip, Brace Grip, Cup Grip, Split Grips Why it matters: It’s the opposite of radial deviation and often overused in pole dance. Balanced deviation keeps your wrists from collapsing and reduces strain on the tendons that cross your forearm. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/608c8c36-292a-4b7a-85b6-f334a3eca15a/Screen+Shot+2025-10-20+at+2.44.04+PM.png Blog - Hands of Steel: How To Unlock Your Wrist Mobility For Impressive Grip Strength - Flexion What it is: Bending your palm toward the inside of your forearm. When you use it: Cup grip, True Grip, Strong Hold Grip, Funky Grip Why it matters: Limited flexion makes it harder to comfortably bear weight in these positions or recover after heavy grip sessions. It also balances your forearm tension – think of it as stretching the other half of the rubber band https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/723feead-e7c5-47fa-8fdd-254a70d6a929/Screen+Shot+2025-10-20+at+2.53.51+PM.png Blog - Hands of Steel: How To Unlock Your Wrist Mobility For Impressive Grip Strength - Radial Deviation What it is: Tilting your hand toward your thumb side. When you use it: Bracket grips, Table Top Grip Why it matters: Radial deviation helps your wrist fine-tune pressure and balance when switching directions on the pole. If it’s restricted, your forearm has to compensate – usually by over gripping or tensing up, which kills fluidity. Think of it as your “steering control” — it’s subtle, but it keeps your tricks smooth and aligned. https://www.peakpoleperformance.com/blog/-how-to-test-your-pole-grip-strength-without-a-dynamometer-and-track-progress monthly 0.5 2025-10-07 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/c98e7576-362a-4b9c-861c-a6c98c605854/Dynamometer.png Blog - How to Test Your Pole Grip Strength Without a Dynamometer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/why-pole-alone-isnt-enough-to-build-the-grip-strength-you-need monthly 0.5 2025-10-03 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/4933faa9-4e3a-48a0-95f0-e5ba40a64271/IMG_8368.jpeg Blog - Why Pole Alone Isn’t Enough to Build the Grip Strength You Need - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/the-anatomy-of-a-pole-strong-grip monthly 0.5 2025-09-26 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1758913981196-RVK4KEUOWBZ2LYZZ6NWI/unsplash-image-H5yO1q5B5z4.jpg Blog - The Anatomy of a Pole-Strong Grip Support Grip – All fingers gripping on the same side, like in cup grip. – Depends on elbow angle; shoulder neutral to flexed, wrist neutral or deviated. – Endurance grip – if shoulder or elbow mechanics are off, time under tension collapses. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/6c9fb683-90f7-42ef-8616-a241b5257f72/95DE518F-4A4B-46AC-B9D3-7C42CCEA4D39_1_105_c.jpeg Blog - The Anatomy of a Pole-Strong Grip - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/7c817889-398c-461f-a8d5-bc2c9001370c/Screen+Shot+2025-09-26+at+2.26.45+PM.png Blog - The Anatomy of a Pole-Strong Grip - Make it stand out Click Here to Learn How to Brace Your Core https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1758914496281-24TTQEETRLHPWK1G9GLY/unsplash-image-Gd1emLHHNEc.jpg Blog - The Anatomy of a Pole-Strong Grip Hand Extension – Actively opening the hand against resistance. – Requires strong wrist/finger extensors. – Balances overused flexors, reduces risk of overuse injuries, improves overall control. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1758913827298-FY7O2QXARVFFGS7BAEKZ/unsplash-image-baCwq7-mZrQ.jpg Blog - The Anatomy of a Pole-Strong Grip Open Crush Grip – Hand wraps but stays mostly open. Seen sometimes when using a 50 mm pole with smaller hands. – Wrist needs strong extension, fingers working at long muscle lengths. – Demands more from wrist extensors and forearm control – slippage here often isn’t about weak fingers, but weak positioning. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1758914196214-DZIC0YP842JG3YJ31VY8/unsplash-image-ltq_MruDgkc.jpg Blog - The Anatomy of a Pole-Strong Grip Pinch Grip – Thumb opposes fingers with minimal palm contact. – Wrist neutral, thumb mobility, finger flexor/extensor balance. – Under-trained in pole but key for grp endurance, transitions and smaller grip points. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1758913646644-DCOPNNOA18F8GLFII2B3/unsplash-image-w45roKo6QYw.jpg Blog - The Anatomy of a Pole-Strong Grip Crush Grip – Fingers and thumb wrap fully around an object (Like a dumbbell or pole). Common in climbs, spins, base hand positions. – Wrist neutral or slight deviation. In overhead positions that are common in pole, shoulder flexion/abduction, elbow mostly extended. – If fingers can’t flex strongly, endurance drops and forearm fatigue spikes. https://www.peakpoleperformance.com/blog/how-i-built-my-pole-strong-6-pack-in-just-7-minutes-a-day monthly 0.5 2025-09-16 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/43ea7b21-863d-419a-84ce-dd87c8f47ca2/IMG_0205.jpg Blog - How I Built My Pole-Strong 6-Pack in Just 7 Minutes a Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/spinal-stability-vs-six-pack-abs-training-the-core-pole-dancers-actually-need monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1757271832305-JV7AI0DKQZN9ACHBJYBU/unsplash-image-Mgx1oe2vlVY.jpg Blog - Spinal Stability vs. Six-Pack Abs: Training the Core Pole Dancers Actually Need - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/protein-without-the-bloat-easy-high-protein-meals-for-pole-dancers monthly 0.5 2025-09-03 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1756920991680-BPEZ14LRAOSNVETA0HPM/unsplash-image-mjcJ0FFgdWI.jpg Blog - Protein Without the Bloat: Easy High-Protein Meals for Pole Dancers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/why-your-invert-feels-floppy-and-the-core-connection-most-dancers-miss monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/dff1e758-b819-4c59-b9a5-c76e957aa58c/Screen+Shot+2025-08-26+at+4.34.55+PM.png Blog - Why Your Invert Feels Floppy (and the Core Connection Most Dancers Miss) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/177e8796-3d39-4430-a662-0ce4c6c41639/Screen+Shot+2025-08-26+at+4.34.13+PM.png Blog - Why Your Invert Feels Floppy (and the Core Connection Most Dancers Miss) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/ba201b45-b421-4013-b225-fd78b6a7b08f/Screen+Shot+2025-08-26+at+4.28.28+PM.png Blog - Why Your Invert Feels Floppy (and the Core Connection Most Dancers Miss) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/3a9c397a-7a8c-4c6b-8d28-c98cd55f1c96/Screen+Shot+2025-08-26+at+4.26.58+PM.png Blog - Why Your Invert Feels Floppy (and the Core Connection Most Dancers Miss) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/69e88715-a076-4e08-8ee6-be2cc8fad709/IMG_9846.jpg Blog - Why Your Invert Feels Floppy (and the Core Connection Most Dancers Miss) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/core-strength-beyond-crunches-building-a-pole-ready-midsection monthly 0.5 2025-08-19 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/24575b94-ecaa-49fd-95ff-8b846884b5a7/IMG_7251+copy.png Blog - Core Strength Beyond Crunches: Building a Pole-Ready Midsection - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/why-every-pole-dancer-needs-a-kettlebell-and-no-a-dumbbell-wont-cut-it monthly 0.5 2025-08-12 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/0d4b8b09-b2a9-4d04-8377-1660a2a2313d/4CDE0DA8-3AD2-413D-A63B-63E4256ADE7C_1_201_a.jpeg Blog - Why Every Pole Dancer Needs A Kettlebell (And No, a Dumbbell Wont Cut It) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/pole-meal-prep-hacks-for-real-life-fuel-faster-recover-better monthly 0.5 2025-08-08 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1754679996641-VHHOUMG12BQX7LWZ2886/unsplash-image-I77NzKId6Ug.jpg Blog - Meal Prep for Pole Dancers Who Hate Meal Prep - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/from-cold-to-controlled-how-to-warm-up-like-a-pole-athletenbsp monthly 0.5 2025-07-31 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1753986871955-FYMK5D1TP87B5HS20EG6/unsplash-image-erUC4fTtCuo.jpg Blog - From Cold To Controlled: How To Warm Up Like A Pole Athlete  - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/ballerina-why-flexibility-alone-isnt-enough monthly 0.5 2025-07-24 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/bb59f7ca-24a2-420f-bac2-5e1f7f136dfc/P3+Ballerina+Training+Program++%281%29.png Blog - Ballerina – Why Flexibility Alone Isn’t Enough - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/is-your-pole-ballerina-stuck-here-are-6-things-to-check monthly 0.5 2025-07-08 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/6e9df295-1a8c-4e0b-8e43-da08cf370ef1/143C5B8A-05B5-445E-ADC8-31318E20CD74_1_105_c.jpeg Blog - Is Your Pole Ballerina Stuck? Here Are 6 Things To Check - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/why-is-nutrition-so-damn-hard-and-what-pole-dancers-can-do-about-it monthly 0.5 2025-06-25 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1750790647295-9W3FX46EO6G9F9SLWVUT/unsplash-image-2lWGQ02DGL8.jpg Blog - Why is Nutrition So Damn Hard? (And What Pole Dancers Can Do About It) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/why-youre-always-sore-after-pole-whats-normal-amp-how-to-recover monthly 0.5 2025-06-18 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1750201080855-IR8NH8UEJ38PY0A0C0SF/unsplash-image-BYFiSy0pGLc.jpg Blog - Why You're Always Sore After Pole: What’s Normal & How to Recover - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/what-train-smarter-not-harder-actually-means-for-pole-dancers monthly 0.5 2025-06-11 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1749594948125-AQNQZ4TH197TGX9LTOWR/unsplash-image-YFJn6-GZVuw.jpg Blog - What “Train Smarter, Not Harder” Actually Means for Pole Dancers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/strength-training-pilates-or-yoga-breaking-down-what-consistently-progresses-pole-training monthly 0.5 2025-06-03 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1748969348998-365UQIVLJYTHXW4MKZOF/unsplash-image-lrQPTQs7nQQ.jpg Blog - Strength Training, Pilates, or Yoga: Breaking Down What Consistently progresses pole training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/crack-the-code-when-to-prioritize-strength-training-vs-pole-conditioning monthly 0.5 2025-05-29 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1748476941707-KILOAMFJ31QKO3VU4UI9/unsplash-image-AkEr0jc5Lvs.jpg Blog - Crack the Code: When to Prioritize Strength Training vs. Pole Conditioning - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peakpoleperformance.com/blog/strength-vs-flexibility-finding-the-right-balance-for-your-pole-fitness-goals monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/acf89ec5-3350-4e50-a388-de537e02a290/unsplash-image-1XBMr_vUwdU.jpg Blog - Strength vs. Flexibility: Finding the Right Balance for Your Pole Fitness Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/3c829457-c79e-498f-8638-b2ae8c166653/Beige+Minimalist+Self+Care+3+Venn+Diagram+Graph.png Blog - Strength vs. Flexibility: Finding the Right Balance for Your Pole Fitness Goals - Make it stand out A Venn diagram showing that even though Strength, Mobility, and Flexibility are thought of as separate, they actually have a lot of cross-over. Note that “Functional” Strength Training is in quotations because all strength training can be functional. ;) https://www.peakpoleperformance.com/blog/creatine-for-pole-dancers monthly 0.5 2025-05-13 https://images.squarespace-cdn.com/content/v1/67042f0e069230112a2eeb68/1746660988179-3W51JI4O5A7GT6OHPE56/unsplash-image-lVZGEyL_j40.jpg Blog - Think Creatine Is Just For Bodybuilders? 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