Grip strength is going to help you in every area of pole whether you’re doing a simple spin, holding yourself up in Janeiro, or trying to master your tabletop. We’ll take you through a variety of grip strength exercises that will help you achieve your goal moves, as well as the different type of hand grips you’ll be training. Typically, pole dancing incorporates a mix of Crush and Support grip. It is, however, important to strengthen all types of grip to keep the muscles in your hands and forearms balanced.

If you’re not interested in learning about the different types of grip you can train, skip right to the “Pre-Strength Training Advice” section.