by Dr. Rosy Boa of Slink Through Strength
Hi pole dancer, ready to nerd out? 🤓 Then you're in the right place. I'm your host, Dr. Rosy Boa -- pole dancer, teacher and proud meganerd -- and in this podcast we dive into the pole dance research & talk to experts to learn how to improve our pole dance lives... through science! This podcast is a production of Slink Through Strength online pole studio, which can be found at slinkthroughstrength.com.
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Publishing Since
3/25/2023
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August 7, 2026
<p>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.</p><p>Learn more about the Science of Slink membership & join now: https://scienceofslink.com/</p><p><br></p><p>The book I reference (HIGHLY recommend!): </p><p>Emily Scherb, D. P. T. (2018). Applied anatomy of aerial arts: an illustrated guide to strength, flexibility, training, and injury prevention. North Atlantic Books. </p><p><br></p><p>https://www.thecircusdoc.com/book/</p><p><br></p><p>Chapters:</p><p>00:00 Why Shoulders Matter</p><p>01:51 Shoulder Anatomy Basics</p><p>03:55 Push Pull Patterns</p><p>05:44 Vertical Strength Demands</p><p>07:22 Hanging Isometrics</p><p>08:44 Rotator Cuff Focus</p><p>11:36 Scapular Upward Rotation</p><p>15:51 Key Takeaways</p><p>16:27 Mobility Needs Stability</p><p>17:48 Wrap Up And Resources </p>
July 24, 2026
<p>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.</p><p><br></p><p>Interested in training online with Rosy? Check out the Science of Slink membership: https://scienceofslink.com/</p><p><br></p><p>Chapters:</p><p>01:36 Be Kind About Breaks</p><p>04:40 Detraining Timelines Overview</p><p>09:41 Rebuilding and Muscle Memory</p><p>11:15 Catching Up After Breaks</p><p>13:38 Personal Trick Loss Story</p><p>15:31 Final Takeaways</p><p><br></p><p>Citations: </p><p>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.<a href="https://doi.org/10.1113/JP285675" target="_blank" rel="ugc noopener noreferrer"> https://doi.org/10.1113/JP285675</a> </p><p>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. </p><p>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. </p><p>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</p>
July 10, 2026
<p>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.</p><p>Where to find Gabby: </p><ul><li><p>Unfurl psychology: <a href="https://www.unfurlpsychology.com.au/"><u>https://www.unfurlpsychology.com.au/</u></a> </p></li><li><p><a href="https://www.instagram.com/unfurl.psychology"><u>https://www.instagram.com/unfurl.psychology</u></a> </p></li></ul><p><br></p><p>Chapters:</p><p>00:00 Welcome and Introductions</p><p>02:11 What Neurodivergence Means</p><p>03:51 Why Pole Attracts ND Folks</p><p>06:30 Sensory Seeking and Spinning</p><p>11:41 Dyslexia and Learning Pole</p><p>15:35 Learning Styles and Flow</p><p>18:41 Boom Bust Training Cycles</p><p>24:05 Interoception and Pain</p><p>25:45 Stretching and Hypermobility</p><p>29:53 Learning Through Feedback</p><p>38:36 Failure and Self Efficacy</p><p>41:22 Why Pole Community Works</p><p>42:42 Wrap Up and Links </p>
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Hi pole dancer, ready to nerd out? 🤓 Then you're in the right place. I'm your host, Dr. Rosy Boa -- pole dancer, teacher and proud meganerd -- and in this podcast we dive into the pole dance research & talk to experts to learn how to improve our pole dance lives... through science!
This podcast is a production of Slink Through Strength online pole studio, which can be found at slinkthroughstrength.com.
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