Did you know there’s a whole scientific field that just studies friction?? It’s true! And we can apply a lot of those findings to help us stick better to the pole.

In this episode we’ll dig into why you might be too slippery or too sticky by focusing on friction and research from tribology (much of it drawn from prosthetics studies). We’ll talk about how skin, fat and muscle all contribute to grip and how to navigate each. 

I also break down all the different types of grips and when/why you might want to use each one.

Want to train with me? Check out the Science of Slink membership: https://scienceofslink.com/

Citations: 

Gerhardt LC, Strässle V, Lenz A, Spencer ND, Derler S. Influence of epidermal hydration on the friction of human skin against textiles. J R Soc Interface. 2008 Nov 6;5(28):1317-28. doi: 10.1098/rsif.2008.0034. PMID: 18331977; PMCID: PMC2607440. 

Xu, Z., Sun, H., Tang, W., Fang, X., Kosimov, A. A., & Mamadamon, A. (2026). Influence of muscle fatigue on pain based on friction and brain activation. Tribology International, 112362. 

(I didn’t talk about it, but this is a fun blog post about tribology: https://www.stle.org/files/TLTArchives/2024/12_December/Feature.aspx)

Chapters:

00:00 Sticky vs Slippery 

00:38 Science of Slink Membership

02:17 Friction and Tribology Basics

03:34 Skin Layers and Hydration

06:16 Body Fat and Surface Area

10:10 Muscle Tension and Fatigue

15:32 Grip Aids Explained

20:25 Wrap Up

Dr. Rosy Boa of the Science of Slink podcast shares 10 key considerations for building a home pole space based on a decade of home training, emphasizing that a home setup will differ from a studio. She covers choosing reputable pole brands and safe installation (permanent vs. tension-mounted), proper placement under structural supports, using boards to distribute weight in plaster construction, checking tension with temperature swings, and shaking the pole before use. She discusses flooring choices for different styles, avoiding gaps that can catch toenails, and keeping cleaning tools nearby. Other topics include optional open wall space, storing alcohol/grip and towels, safety gear like mats and self-spotting bands, additional props (chairs, blocks, weights), airflow/humidity/temperature control, lighting options, music setup considerate of neighbors, and filming considerations like corner placement and fisheye lenses.

Chapters:

00:00 Home Pole Setup Intro

01:05 Studio Versus Home Reality

01:55 Pole

05:43 Flooring

07:39 Wall Space

08:28 Storing essentials

09:20 Safety equipment

10:30 Props

11:55 HVAC

14:00 Lighting

15:46 Music

16:34 Filming

17:48 Recap And Final Thoughts 

Iris Sparrow lighting tips: https://www.instagram.com/p/DcRKQnJhoX4/

Want to work with me? Check out my virtual Science of Slink membership at ScienceOfSlink.com 

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🤎 All-level pole technique⁠

🤎 Discover amazing-feeling freestyle flow⁠

🤎 Accessible, equipment-optional conditioning⁠

🤎 Taught live, recordings always included⁠

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Freestyling in pole dance can feel frightening and physically stressful, often driven by fear of failure and harsh self-criticism. This episode offers some practical strategies to cope with that. Drawing on sports psychology, we’ll talk about research (Ceccarelli et al., 2019) showing self-compassion predicts better stress recovery and fewer maladaptive thoughts after recalled sports failure, and use Neff’s (2003) framework of self-compassion: mindfulness (noticing thoughts without over-identifying), common humanity (remembering others struggle too), and self-kindness (treating yourself as you would a friend). We’ll also go through some specific strategies that you can use in the moment to help cultivate more self-compassion.

Citations: 

• Bluth, K., Gaylord, S. A., Campo, R. A., Mullarkey, M. C., and Hobbs, L. 2016. Making friends with yourself: a mixed methods pilot study of a mindful self-compassion program for adolescents. Mindfulness. 7:479–92. doi: 10.1007/s12671-015-0476-6 

• Ceccarelli, L. A., Giuliano, R. J., Glazebrook, C. M., & Strachan, S. M. (2019). Self-compassion and psycho-physiological recovery from recalled sport failure. Frontiers in psychology, 10, 1564. 

• Neff, K. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and identity, 2(2), 85-101.

Chapters:

00:00 Freestyle Fear Is Real

00:57 Coach Disclaimer And Shoutouts

01:48 Why We Fear Failure

04:13 Research On Self Compassion

06:19 What is Self Compassion?

07:25 Mindfulness And Meditation

10:55 Common Humanity And Community

13:06 Self Kindness In Practice

14:51 Tools To Calm And Reset

17:53 Final Encouragement And Wrap Up

Dr. Rosy Boa explains why pole dancers need strong, stable shoulders for hanging, spinning, climbing, and inverted work, outlining shoulder anatomy and key movement demands. She reviews general strength patterns used in pole—horizontal and vertical push/pull—and emphasizes the importance of isometric straight-arm hanging strength. For overhead stability, she highlights conditioning the rotator cuff via external rotation to keep the humeral head securely positioned during arm flexion, offering a simple external rotation drill. She also stresses scapular upward rotation for full overhead range and stability and concludes that shoulder mobility requires stability training to pole safely and long-term.

Learn more about the Science of Slink membership & join now: https://scienceofslink.com/

The book I reference (HIGHLY recommend!): 

Emily Scherb, D. P. T. (2018). Applied anatomy of aerial arts: an illustrated guide to strength, flexibility, training, and injury prevention. North Atlantic Books. 

https://www.thecircusdoc.com/book/

Chapters:

00:00 Why Shoulders Matter

01:51 Shoulder Anatomy Basics

03:55 Push Pull Patterns

05:44 Vertical Strength Demands

07:22 Hanging Isometrics

08:44 Rotator Cuff Focus

11:36 Scapular Upward Rotation

15:51 Key Takeaways

16:27 Mobility Needs Stability

17:48 Wrap Up And Resources

Dr. Rosy Boa discusses what happens when you take a break from pole, covering both physiological detraining and the emotional side of returning. She emphasizes not beating yourself up and notes that feeling awful after missing one class can signal an unhealthy dependency, suggesting support for possible exercise addiction. Aerobic capacity tends to noticeably drop after about two weeks away, while strength loss is slower and depends on training status and age: very trained lifters may not show measurable 1RM decreases until around 32 weeks, untrained individuals can lose strength after a 10-week break, and adults 74–86 may see strength and balance declines after two weeks. Returning typically takes about half the break time, and strength is often easier to rebuild due to “muscle memory,” with evidence that people can catch up to peers who never took a break.

Interested in training online with Rosy? Check out the Science of Slink membership: https://scienceofslink.com/

Chapters:

01:36 Be Kind About Breaks

04:40 Detraining Timelines Overview

09:41 Rebuilding and Muscle Memory

11:15 Catching Up After Breaks

13:38 Personal Trick Loss Story

15:31 Final Takeaways

Citations: 

Cumming, K.T., Reitzner, S.M., Hanslien, M., Skilnand, K., Seynnes, O.R., Horwath, O., Psilander, N., Sundberg, C.J. and Raastad, T. (2024), Muscle memory in humans: evidence for myonuclear permanence and long-term transcriptional regulation after strength training. J Physiol, 602: 4171-4193. https://doi.org/10.1113/JP285675 

Encarnação, I. G., Viana, R. B., Soares, S. R., Freitas, E. D., de Lira, C. A., & Ferreira-Junior, J. B. (2022). Effects of detraining on muscle strength and hypertrophy induced by resistance training: A systematic review. Muscles, 1(1), 1-15. 

Halonen EJ, Gabriel I, Kelahaara MM, Ahtiainen JP, Hulmi JJ. Does Taking a Break Matter-Adaptations in Muscle Strength and Size Between Continuous and Periodic Resistance Training. Scand J Med Sci Sports. 2024 Oct;34(10):e14739. doi: 10.1111/sms.14739. PMID: 39364857. 

Toraman, N. F., & Ayceman, N. (2005). Effects of six weeks of detraining on retention of functional fitness of old people after nine weeks of multicomponent training. British journal of sports medicine, 39(8), 565-568

Dr. Rosy Boa hosts an episode of Science of Slink on neurodivergence and pole with neurodivergent psychologist and pole dancer Gabby Desmond. They define neurodivergence as a broad umbrella beyond autism and ADHD (including OCD, BPD, and learning disabilities like dyslexia) and discuss why neurodivergent people may be drawn to pole for its structure, predictability, community “parallel play,” and endless achievable challenges. They explore sensory processing and regulation through spinning, inversion, and aerial hammock, plus differences in interoception and pain that can affect conditioning, stretching, and injury risk. The conversation covers learning preferences (visual vs verbal cues), difficulties with right/left and choreography, managing ADHD/autistic boom-bust training cycles, focusing on core vocabulary over trick inflation, and using external cues and varied feedback to support motor learning. Gabby shares where to find her work at unfurlpsychology and on Instagram.

Where to find Gabby: 

• Unfurl psychology: https://www.unfurlpsychology.com.au/ 

• https://www.instagram.com/unfurl.psychology 

Chapters:

00:00 Welcome and Introductions

02:11 What Neurodivergence Means

03:51 Why Pole Attracts ND Folks

06:30 Sensory Seeking and Spinning

11:41 Dyslexia and Learning Pole

15:35 Learning Styles and Flow

18:41 Boom Bust Training Cycles

24:05 Interoception and Pain

25:45 Stretching and Hypermobility

29:53 Learning Through Feedback

38:36 Failure and Self Efficacy

41:22 Why Pole Community Works

42:42 Wrap Up and Links

In this episode of 'Science of Slink,' Dr. Rosy Boa delves into what every pole dancer should know about exercising in extreme heat. Key topics include the physiological adaptations to heat acclimatization that typically occur within two weeks, the symptoms and handling of heat exhaustion versus heat stroke, and specific risk factors such as dehydration and medications. She also shares practical tips for pole dancers, such as managing equipment and grip issues, staying hydrated, and taking frequent breaks to avoid heat-related illnesses. Emphasis is placed on listening to one's body, recognizing the varied individual responses to heat, and prioritizing safety over performance.

Chapters:

00:00 Summer Episode Intro

00:19 Heat Topic Overview

02:04 Sweat Evolution Rabbit Hole

03:13 Heat Acclimatization Science

07:33 Two Week Adaptations

10:25 Performance Mindset in Heat

11:46 Heat Exhaustion Signs

15:15 Heat Stroke Emergency

18:15 Risk Factors and Meds

22:59 Humidity and Cooling Gear

24:45 Pole Specific Heat Tips

27:54 Hydration and Towels

30:12 Final Safety Recap

Citations/further reading

Mayo Foundation for Medical Education and Research. (2023, April 6). Heat exhaustion. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250

Howe, A. S., & Boden, B. P. (2007). Heat-related illness in athletes. The American journal of sports medicine, 35(8), 1384-1395.

Nobel, G., Tribukait, A., Mekjavic, I. B., & Eiken, O. (2012). Effects of motion sickness on thermoregulatory responses in a thermoneutral air environment. European journal of applied physiology, 112, 1717-1723.

Périard, J. D., Racinais, S., & Sawka, M. N. (2015). Adaptations and mechanisms of human heat acclimation: applications for competitive athletes and sports. Scandinavian journal of medicine & science in sports, 25, 20-38.

Sawka, M. N., Leon, L. R., Montain, S. J., & Sonna, L. A. (2011). Integrated physiological mechanisms of exercise performance, adaptation, and maladaptation to heat stress. Compr Physiol, 1(4), 1883-1928.

Hair whips shouldn’t be a (literal!) pain in the neck, and in this episode we’ll break down how keep your neck feeling as good as possible as you explore whipping your hair. We’ll talk about safety and warning signs, have a brief into to neck anatomy and talk about about how to prepare the neck for hairwhips, both day-of warmups and longer-term strength and conditioning. 

Chapters:

03:11 Neck Safety Red Flags

05:06 Neck Muscle Basics

08:15 More Than Movement

10:51 Warm Ups

19:59 Vestibular Training

21:22 Technique And Hair Tips
23:09 Wrap Up And Takeaways

Dr. Rosy Boa interviews exercise scientist and belly dance (Raqs Sharqi) teacher Siobhan Camille (MSc in Rehabilitation Science) about applying exercise science to dance and pole. Siobhan shares her path from New Zealand athlete to researcher and strength and conditioning coach, including belly dance injury research, hospital-based rehab work, and her current role with Dutch elite and Olympic sport. They discuss how early research in “fringe” activities often focuses on injury rates before performance optimization, and emphasize that rehab and return-to-sport/pole rely on principles tailored to the individual and their demands. Siobhan critiques common “prehab” trends that underload the body, argues that appropriate joint stress builds resilience, and highlights injury’s multifactorial nature. They also cover consistency over optimization, motor learning cues, accessibility in classes, and misconceptions about “perfect posture” and pelvic tilt.

Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true  

Links & citations: 

• https://www.instagram.com/greenstonedancearts/ 

• Athletic Performance and Rehabilitation work: https://siobhan-milner.com/ 

• Greenstone Dance Arts:  https://greenstone.dance/ 

• 6-Week Challenge: https://greenstone.dance/product/dance-strong-6-week-fitness-challenge-for-belly-dancers-plus-personalised-program/ 

• Milner SC, Gray A, Bussey M. A Retrospective Study Investigating Injury Incidence and Factors Associated with Injury Among Belly Dancers. J Dance Med Sci. 2019 Mar 15;23(1):26-33. doi: 10.12678/1089-313X.23.1.26. PMID: 30835653. https://pubmed.ncbi.nlm.nih.gov/30835653/ 

Chapters:

00:00 Welcome and Guest Intro

01:00 Siobhan’s Dance and Sport Origins

03:07 Research Path and Elite S&C Career

05:13 From Injury Studies to Performance

07:17 Rehab Principles and Return to Sport

10:11 Prehab Means Getting Strong

14:39 Load Management and Injury Complexity

18:17 Aging, Consistency, and Staying Active

22:11 Accessible Strength Training for Dancers

26:54 Motor Learning and Better Cueing

34:14 Posture Myths in Dance
36:16 Where to Find Siobhan and Wrap Up

No weights for home pole dance conditioning? No problem! Dr. Rosy Boa addresses how pole dancers can build strength at home without gym access or heavy weights. She explains the basic strength principle of applying load and allowing recovery, noting weights are the most efficient for rapid, targeted gains, with free weights often preferable to machines for pole due to stabilization and range-of-motion demands. She then covers three accessible alternatives: isometrics (80–100% maximal effort holds for 1–5 seconds, scaling well but joint-angle specific), scalable bodyweight training (using variations such as changing points of contact, lever length, duration, reps, and power), and resistance bands (types, selecting by length/shape/resistance, variable tension through range, latex cautions, and use for assistance/spotting). She emphasizes consistency, enjoyable training, and doing the conditioning you will actually do.

Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true  

Chapters:

00:00 Welcome and Topic

00:58 Membership Shoutouts

02:59 Strength Basics

05:56 Isometrics Explained

09:11 Bodyweight Training

12:04 Scaling Difficulty

16:55 Resistance Bands

24:52 Consistency Over Intensity

28:47 Wrap Up and Invite 

Citations: 

• Weights (machines or free weights) do have the largest effect size in building strength... but that’s not necessarily our only goal

• Wiedenmann T, Held S, Morat T, Rappelt L, Isenmann E, Berndsen E, Hopp NH, Donath L. The Effects of Different Resistance Training Modalities on Muscle Strength in Community-Dwelling Older Adults: A Network Meta-Analysis. Gerontology. 2025;71(7):576-588. doi: 10.1159/000546346. Epub 2025 May 27. PMID: 40452461. 

• Isometrics scale with strength! (but you gotta PUSH: 80 - 100% effort and hold for a couple seconds)

• Lum D, Barbosa TM. Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. Int J Sports Med. 2019 May;40(6):363-375. doi: 10.1055/a-0863-4539. Epub 2019 Apr 3. PMID: 30943568. 

• Bands do help with strength, might be more helpful with explosive/power

• Stanković D, Lazić A, Trajković N, Okičić M, Bubanj A, Vencúrik T, Gašić T, Bubanj S. Effects of Elastic Band Training on Physical Performance in Team Sports: A Systematic Review and Meta-Analysis. J Funct Morphol Kinesiol. 2025 Oct 17;10(4):402. doi: 10.3390/jfmk10040402. PMID: 41133592; PMCID: PMC12551113.