The episode breaks down the anatomy and preferred order of actions for a basic pole inversion from a bent-arm stronghold into a controlled, bent-knee upside-down position with hips over chest, emphasizing “hedgehog first” (get small and curled before tilting). Referencing Dr. Emily Scherb’s Applied Anatomy of Aerial Arts, it explains key contributors: lats holding an isometric stronghold, transverse abdominis stabilizing the spine and pelvis, hamstrings and iliopsoas/iliacus lifting and bending the legs, rectus abdominis tucking the pelvis to increase curl and shift weight, and triceps extending the arms to rotate to inversion, followed by opening the chest to stack. It suggests isolating weak links for conditioning, recognizing when issues are coordination/motor learning, using aids (yoga ball, resistance band), training eccentrics/negatives, and breathing to avoid habitual breath-holding; it also notes inversions are optional.

Links and resources:

• Free sample class: https://www.slinkthroughstrength.com/sample-class-signup

• Sign up for community flow: https://slinkthroughstrength.as.me/community-flow-class

• Join my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter

Referenced episodes:

• Episode on lats: https://www.slinkthroughstrength.com/science-of-slink-podcast/lats-amp-pole-dancing-debunking-myths

• Episode on with Dr. Tia Ukpe-Wallace on the pelvic floor & pole dance: https://www.youtube.com/watch?v=SMJFCzOx9Kc

• Episode with Dr. Emily Scherb: https://www.youtube.com/watch?v=zIsO-w7S3Zw

Citations:

Hortobagyi T., Katch F. I. (1990). Eccentric and concentric torque-velocity relationships during arm flexion and extension. Influence of strength level. Eur. J. Appl. Physiol. Occup. Physiol. 60 395–401.

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

Chapters:

00:00 Inversion Anatomy Overview

00:41 Free Class and Members

01:25 Key Resources and Definitions

02:43 Hedgehog First Cue

03:09 Stronghold Muscles Setup

04:49 Knee Lift Mechanics

05:53 Tuck and Rotate Upside Down

07:49 Stabilizers and Efficiency

09:00 Training Fixes and Drills

11:14 Breathe and Final Wisdom

13:11 Wrap Up and Call to Action

Dr. Rosy Boa, a pole teacher and former researcher who runs the online studio Slink Through Strength, discusses how highly specific, difficult pole goals can undermine enjoyment and sustainability when they’re repeatedly missed. Citing a 2021 Frontiers in Psychology study by Hoffner and Keats, she notes that repeated goal failure increases negative affect, lowers self-esteem, and reduces motivation, a problem amplified by social media comparisons to professional athletes. She shares her own experience of burnout from pursuing an unrealistic academic job goal, while overlooking the meaningful impact her research still has through citations. She encourages dancers to refocus on why they started pole, set achievable short-term or intermediary goals, and consider working with a coach to choose realistic targets based on time, energy, and resources.

00:00 What If You Never Get It

00:36 Meet Dr Rosy Boa

01:27 Why Pole Attracts Achievers

02:19 When Goals Backfire

02:38 Research on Goal Failure

04:14 My PhD Burnout Story

05:24 Redefining Success

07:14 Remember Why You Started

08:14 Set Realistic Milestones

09:44 Wrap Up and Next Steps

Citations:

Höpfner J and Keith N (2021) Goal Missed, Self Hit: Goal-Setting, Goal-Failure, and Their Affective, Motivational, and Behavioral Consequences. Front. Psychol. 12:704790. doi: 10.3389/fpsyg.2021.704790

Links and resources:

• Free sample class: https://www.slinkthroughstrength.com/sample-class-signup

• Sign up for community flow: https://slinkthroughstrength.as.me/community-flow-class

• Join my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter

• 2025 studio dance playlist (these are all songs members suggested/brought to class!): https://open.spotify.com/playlist/06yzGCF4wi22B8516YuhIZ?si=9226904ac6f54287

Pole dancer, do you actually know what your code is and what it does? No shame if not: by the end of this episode you will! Listen in as we go over:

• What’s actually part of your core?

• What does it do?

• As pole dancers, what's important for our movement-specific training? (Including a commonly-overlooked motion!)

Links and resources:

• Free sample class: https://www.slinkthroughstrength.com/sample-class-signup

• Sign up for community flow: https://slinkthroughstrength.as.me/community-flow-class

• Join my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter

• 2025 studio dance playlist (these are all songs members suggested/brought to class!): https://open.spotify.com/playlist/06yzGCF4wi22B8516YuhIZ?si=9226904ac6f54287

Chapters:

00:00 Core Basics Intro

02:18 Defining The Core

03:17 Core Muscles Tour

04:58 Spine Control Role

05:47 Spine Motions In Pole

08:07 Pole Specific Demands

09:46 Stability And Isometrics

11:44 Anti Rotation Strength

14:14 Wrap Up And Takeaways