Grip Strength for Pole Dancers

Grip Strength Is Very Important For Pole Dancers

One the most common issues I hear from fellow pole dance students, and something I struggle with myself when learning new moves, is how developing forearm and grip strength.

Most students don’t have a pole at home to practice on or they would rather have a portable method to build the strength.

I will give you a short list of the products and exercises that I have found most useful.

Dynaflex Pro Gyro Exerciser

The Dynaflex Pro Gyro Exerciser is by far the easiest and most efficient method to build both grip and forearm strength.

In just 2 weeks of use, I was able to do the bracket grip I had been trying without success for quite some time. These results will vary depending on how much you use it and how much pole time you are putting in.


This product is easy to use and it is small enough to fit in most purses or training bags.

It has a weighted ball inside to create resistance. Once the ball is spinning it is harder to hold on to therefore increasing your grip strength, and there are quite a few exercises you can do to maximizes the results.

It comes with a short training video to help you create your perfect forearm workout.


When I first opened this product I thought it was going to be returned. I am not sure who can get it started using the methods they suggest first in the training material.

When I tried them there was no resistance and I was starting to believe that I fell for some hyped up useless product.

Then at the very end of the written instructions, they gave me a use for the odd looking string that was in my package. Good thing I didn’t throw it out because the first time I used it it worked like a charm.

If you do buy this product skip the pull start instructions it will save you time and effort.

Overall these products get an A+ rating from me.


Hand Grippers

Hand Grippers are also a very effective way to increase your grip and forearm strength.

They are easy to use and they are relatively small. You can take them with you when you are on the go. All you need to do is squeeze until your feel the burn.


There is really only one exercise you can do with Hand Grippers, it is one very effective exercise but there is no variation.

They come at different strength levels sort of like buying a set of weights each time you go up in strength.

They do have some that you can adjust but I have not heard good things about the adjustable type.

Overall, I give the product and A- they are generally very reasonably priced making it easy to invest in a set or upgrade as you get stronger.

Hand Weights

This one is pretty self-explanatory and there are no cons with a set of hand weights because you can always use them for some other exercise.

Choose a reasonably sized weight to stand with your arms out in front straight out in front of you Palms up and use only your hands and wrists to lift the weights towards your face.

You can then turn your palms down and lift towards your face. DO NOT use heavy weights for this. The key is to isolate the forearms.


Pull Up Bar

A pull up bar is a great piece of equipment for a pole dancer to utilize. You can hang from it to increase your grip strength and use it to develop shoulder strength needed for some of the more advanced moves.

You can also use it as it was meant to be used to develop your grip and forearms muscles.

This exercise takes a surprising amount of upper body strength and will aid in all of your upper body intensive pole work.




Stress Balls

Last but not least stress balls are good for those just starting out. It can help relieve some of the tension in the hands after a great pole workout and they are very good for building that initial hand strength needed.