Pole Bible
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Grip Strength

Conditioning Beginner

What is the Grip Strength?

Grip strength focuses on developing the strength of your fingers and hands, which is the foundation of every move on the pole. Regular grip practice improves your sense of security across all moves, from the basic spins to advanced hold poses.

How to do the Grip Strength

  1. Grip the pole with both hands at shoulder height.

  2. Apply steady pressure with your fingers around the pole.

  3. Practise a light hang from the pole while keeping your shoulders relaxed.

  4. Combine different grip actions, such as a standard grip and a reverse grip.

  5. Notice fatigue in your hand as a signal to stop.

  6. Release your grip gradually and rest between sets.

Common Mistakes

  • An over-tense grip that leads to quick fatigue.
  • Raised shoulders instead of relaxed ones during the hang.
  • Continuing to practise despite significant hand fatigue.

Moves on this site are practised at your own risk. We recommend learning new moves with a qualified instructor. Full disclaimer