A Few Simple Ways to Increase Your Grip Strength

by | Feb, 2016 | Pole Dancing

Have dreams of completing the most complex pole tricks? Don’t let your grip get in the way of achieving your goals!

When you first start out, it’s usually quite a surprise how difficult it is to get a good grip on the pole. And just like anything else, it’s likely to take a little extra practice to develop a high level of skill in this area.

But there’s no need to do it alone! Here are a few ways you can increase your grip strength so you can become the very best pole dancer you can be.


Although every woman gets into pole dancing for different reasons, most women consider it a great way to get back in touch with their feminine side. Even if you’ve never had experience on the pole before, you’ve seen other women spinning around the pole sexily, so you probably think of approaching the pole this way during practice. This mind-set usually results in limp, ineffective grips.

The truth is, you really gotta grab onto that pole! Forget the sexy, unpractised, nonchalant grip you think you should use and instead, approach the pole with your hand open wide. Place the very palm of your hand firmly on the pole, then wrap your fingers around it. This will provide you with better grip.


Although we use our hands day-in and day-out, we use them in a much different way than the pole demands. Most of the time, we’re engaging in fine and gross motor skills, we’re not actually using the muscles in our fingers. To help you build strength in this area, use a stress ball!

Choose a stress ball that isn’t too big and isn’t too small. It should fit comfortably in the palm of your hand, but your fingers shouldn’t touch. Practice squeezing the stress ball in each hand for just a few minutes each day. It’s an easy thing to do when you’re relaxing in front of the TV!


A stress ball is a great way to build strength in your fingers, but chances are, your wrists and forearms could use a little work too! Using a plastic bottle is the best way to build strength from the elbow down.

Choose a bottle with a little give, but not too much! Disposable plastic water bottles work fine, as long as they are filled with water and the cap is screwed on tightly. Otherwise, reach for a tougher plastic.

Even something like an old peanut butter jar will do!

  • Bonus tips

Sometimes, it’s not a matter of strength. Instead, it’s about sliding! To increase your grip on the pole, check out these solutions for slippery skin. There is also a wide range of products and clothing that can help you get your grip too. Plus, some of these products can even help prevent pole burn!

Don’t worry if your grip just isn’t there yet. By practicing these tips, you’ll be hanging upside confidently in no time!

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Deb Roach is a 3 times International Pole Championship Ultimate Champion title holder, and the owner and founder of Stargazer Studios. Pole was instrumental in healing her relationship with her body and taught her to focus on what she CAN do, rather than those things she can’t. It’s a passion she’s determined to share.