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Too tall and too heavy?
I am a newbie in this community and I am super excited to take on this journey. I was browsing a little in the discussions and videos, and everything is so inspiring and amazing. Can’t wait to be an active part of it.
Meanwhile, I would like to ask your thoughts about tall (or a bit heavier) pole dancers? I cannot find too many… I am 6 feet tall and feeling way too heavy (160 lbs) for my relatively weak upper body, hands and grips. I tend to hang on the pole like my life depends on it, haha. One-hand holds and spins are completely impossible. While I am quite strong, generally speaking, I am definitely NOT strong of the pole.
I crosstrain in the gym to strengthen my grips, doing dead hangs, grip squeezes and everything possible. Impatiently, I find the progress goes too slow.
Would like to hear how slow/fast it was for your with your grip strength in the beginning, and especially if you are a bit heavier or taller.
Looking forward to seeing part of the group here!
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28 Replies
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It took me about 4 months to build the grip and arm/shoulder strength to be comfortable doing pole work. I am not tall but have long thin arms for my body type and I think this makes it a little harder to lift my weight. I hope you enjoy your pole journey, I am 3 years into it and have grown so much:)
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Welcome. Firstly I understand where you’re coming from, whilst I’m not tall, I’m on the heavy side.. A lot of the time, I don’t have full strength to hold myself up.. And when I try, I tend to lose grip after a second.
Personally, I have been on and off the pole for about 3 years and still consider myself a beginner. But I have gained a few other hobbies from studio Veena and I’m very happy with alternating hobbies. I really admire others dedication to pole, but I always have trouble dedicating myself to it.
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Hey there!
Welcome to the community! Glad to have you here 😉 Feel free to post blogs and videos for us to see your awesome progress, too!
As for height and heaviness… well, I’m about 200lbs now, and 5′ 7″. I reached 200 from running, as I gained a serious amount of leg muscle, and that is what I consider my “training weight” to be. My normal weight, with no training, as an adult is around 150/160 lbs. This is what I started with when I started pole dancing, and when I started running.
So, you are ABSOLUTELY NOT too heavy, or even the heaviest! You may see your weight shift around a bit as you train, it may move up even though you don’t look much different, and then dip down a bit, and then up again as you gain more and more muscle. You may even stay the same! Fat is much fluffier than muscle, so you need to remember that gaining muscle will mess with your scale 😉
As for height, I love love LOVE watching one of our dancers here on SV, her name is PixiLouBell. She wears some gigantic heels, and she doesn’t have a super tall pole… but the things she can do are amazing! Height truly has no bearing here. It just sometimes means a little more creativity!As for strength, it is completely normal for anyone just starting out to feel like they’re holding on for dear life! One-handed spins are NOT for the beginner, at all! If you take a look through the lessons here, you’ll get a good feel for what beginners should do to gain strength, as well as what to avoid if you don’t want to injure or strain yourself.
Cross-training is always a great idea 😉
Good luck! Excited to see you around here! -
Thank you, Kelly, for your input abut your long arms. I can relate. Much less upper body strength and mass, compared to my bottom. I have been training really hard in the gym to get my booty big and round (and I did get it 👌) but now I had to drag that thing around the pole… grrrr…
Thanks, bformosa922163, for your input how you too are losing your grip after a really short time. It feels better to see that I guess I am going through a “natural process”. Maybe I have had high expectations from myself, because I am quite athletic, strong, and lean… and you girls make the pole look so easy, so I thought I’d just dive in and here we go, I can do it all 🙂 ha ha. I am learning that strength is very specific, and I have none regarding the pole.
Runemist34, that is so cool to hear that you are even heavier than me and you are working that pole. It is very encouraging. I am not really worried about my weight per se, I love my muscles, and I am pretty lean too. Very bottom heavy. So gaining more muscles and strength on the top is going to be really great! Maybe it is a bit frustrating to me that I feel so “out of control” on the pole, while being quite skilled and athletic in my other physical endeavors. I am realizing now with my few encounters with the pole, that I have to be patient and just work on it little step by little step. Maybe I compare myself too much to my shorter and lighter ladies in the class (I’ve been taking a class one day per week for a couple of months). While I could invert on my first try (that felt easy, even though not very sexy), I can’t spin in the split grip (one arm up, one down) as I cannot hold my heavy booty in the air. Ha ha. I am learning that I should only compare myself to whom I was yesterday, and be inspired by all the others.
I keep reading and watching the videos and practice all the tips. I also do dead hang in the gym, any time I pass by something that I can hang from, just to improve my grip.
I will definitely post pictures and videos from my journey. I gave myself a goal, using a special journal “100 days to accomplish your goal” and that is that I want to do the twisted grip ariel handspring. (If the name is right? My teacher in the class called it that way.) I am only in the beginning of my journey, day 4 today, so I have a hard and obsessive work ahead me.
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Good to hear you’re athletic already, it will definitely help!
Comparing yourself to others… is not a great road to be on. I know a lot of smaller, lighter ladies that all pole dance, too, and they are much better than I am. I would be better if I practiced more, but some things just seem to come so much easier to them! I taught one of them the Reverse Grab spin, even though I didn’t know it, because I noticed she could do a one-handed side sit spin. That was WAY beyond me! And, at current, still is. My lengthy hiatus is really biting me.
Mid-August, though. I’ll be back on the pole and I won’t be done till I get that flat Jade Split 😉 -
Hey sorry I didn’t get a chance to read everything… but I just want to let you know you’re a very healthy weight! Pole takes times, it uses different muscles than most other activities. Like you could be an awesome runner, and wouldn’t expect to be a wiz on skiis, Right? Be patient with yourself. It will come, and probably pretty quickly since you are athletic..
I just wanted to point you in the direction of two very tall and athletic ladies who amaze me constantly. Kyra Johannesen is a co-owner of Body & Pole so strong and beautiful. She seems to be choreographing a lot lately so her instagram is a lot of other people and not as much her, but it’s still worth checking out… https://www.instagram.com/kyrajohannesen/
And Kasia an instructor at Body & Pole… https://www.instagram.com/nemoschaospheres/
I’m just pointing out two women who sound like they are of a similar build to you… but trust me there are many many more. And many more who weigh more… Pole is for everyone. Every body type and every gender. The more you do it, the more you’ll be able to find happiness in your own journey. I know I have.
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Suzanne, welcome to the SV community! So nice to have you here. I haven’t had much time to read the entire thread either but I agree with Allyson, for your height 160 is a very healthy weight and I echo Allyson’s comments about tall dancers such as Kyra and and let’s not forget Amber Richard! All tall, strong and beautiful dancers!
I am not as tall (5’7) but when I first started I was around 175 lbs. After several years off the pole I was up to a whopping 211 lbs. I recently started polework again and even at 211 I was shocked at how much I could still do and how quickly everything came back. In just a 2-3 months I am back to poling at an intermediate level with a surprising number of advanced moves. Poling with extra weight may seem more difficult at first but it has helped me become much stronger as a poledancer and I have noticed great strength gains when the weight came off that may not have developed as quickly if I hadn’t had to work harder to move all that weight around. After about 4.5 months of dieting and 2-3 months of poling, I am back down to 175 and have about 35-40 lbs to go.
It can be frustrating when in your head you feel like you should be further along but things that once seemed impossible soon become easier than you can ever imagine. I might add that at 6 ft tall and 160lbs you are well within the normal weight range for your height. If there is a will there is way, it may just take some time to find the sweet spots, learn to engage the appropriate muscle groups and learning the little tips and tricks to securing a move or nailing a new spin. Sometimes a small rotation of the hip can make a world of difference.But in the end patience and determination are the most notable characteristics of the dancers we most admire and aspire to be.
Trust, me I am not a skinny girl right now and it has never caused me any sort of great limitations as a result. Everyone has their nemesis moves or things they struggle with but poledance is something that all body shapes and types can enjoy. Poledance motivates me to be a healthier and stronger person inside and out!
As far as grip strength is concerned, everyone starts out gripping on for dear life as Runemist mentioned! Absolutely everyone! Grip strength is definitely something that builds over time but when first starting out it is more about being comfortable on the pole and learning how to gauge how tightly to grip the pole than it is about having hand/grip strength. You will see a huge difference in how you move around the pole and in your transitions in no time. Veena’s lessons are such a wonderful resource for everything pole related. I think you will find her instruction to be very detailed and help learn some of the best tips and tricks in regard to executing moves and spins as well as the conditioning necessary to prepare for each stage of your pole journey. You will also find plenty of help and support here in the forums from others as we are a tight knit community and we are all here to learn and grow both as dancers and people. This has always been my experience here on the site, I am sure you will find this to be true in your adventures here as well.
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Suzanne,
Now having read a little more on the thread, I thought I would add another note in regard to goals. Having goals and setting them based on a realistic timeline is very good mindset to keep. I have been more conscious of doing this myself now that I am back in full swing on the pole.I like goals that are measurable so I can re-evaluate whether or not my goals are realistic and achievable within the given timeframe. Given your current physical fitness and having several months under your belt, the handspring may very well be an achievable goal within the 100 days you have given yourself.
I never thought in a million years that I would have gotten a cartwheel mount after 9 months of poling. I was 175 lbs when I started in the fall of 2009 and in July of 2010 I was 156lbs and nailed my first cartwheel; which, in the grand scheme of things is not that much time. People have done it in less time or can take years to get to that level. Timeframe is relative to how much you train, how you follow through with recovery and ultimately putting in the work to stay safe and work to prevent injuries.
Twisted grip is one of those things where some do it and some avoid it all costs. Listen to your body and I think you will be very happy with the results after 100 days whether you get your TG handspring or not. I am excited to follow your journey and look forward to the progress you make. I can’t wait to see your TG handspring video and I wish you all the best in achieving it by day 100! Just remember, even if day 100 comes and your goal, whatever it may be hasn’t been reached, there is always day 101 or day 120. You will get there and we will be here to cheer you on!!!
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Hellcat, thank you for your inputs. I am slowly surrendering to the fact that I am not as athletic on the pole as I am used to be in other arenas. I just have to be patient and it will all come. I’ve been watching many videos here today, and practicing, and it was so much fun… Even though I have my 100-day goal, I know that even if I don’t know achieve it, it’s not a big deal. I will keep going and achieve it eventually. That written goal and journaling about it every day makes me more focused on things/practices that are maybe too hard and I would tend to procrastinate otherwise. The goal keeps me focused.
I am kind of smiling to myself, thinking about me today, struggling holding onto the pole and just now for the first time in 50 years working on a headstand… and already thinking and planning that handspring. Ha ha, talk about ambitions 🙂
Impressive accomplishment with that cartwheel mount. Maybe that will be my next goal 🙂 Thank you also for the names of the tall pole dancers, I will definitely check them out.
AllysonKendal, thanks for the names too. I just want to see what the tall body can do. A picture or vision that I can keep in my head.
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5’11”, 185lb lady here! Honestly, the amount of resources for people who are both tall and physically “heavy” (though around 20% body fat) are pretty low. I know I used to search for people in my situation, but I couldn’t find much.
Anyhoo, it will take some months of consistent effort to get your grip strength up, but it will come. I suggest, if you have them available, working on 50mm instead of the 45s. Crosstraining is great, but honestly nothing builds up your grip like having to hold up your body weight with just your hands. Polers who rock climb on the side are perfect examples of this. Until you no longer have to “hang on for your life,” I’d suggest against one armed spins. Those require significant shoulder engagement and grip strength to pull off, and injuring yourself because of trying too early will only lead to frustration.
I cross trained with lyra, so my grip came pretty quickly. Physics, unfortunately, will very rarely be on your side–but you can always get stronger and your length will look significantly more dramatic in the air. Keep at it!
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Hi welcome!! No such thing as too anything for pole! I will mention that one handed spins are not appropriate for new dancers at all. Regardless of your size you’ll want to build up your strength and condition your body for more advanced work. In fact most spins are not suitable for new dancers so relax if not be able to do those is stressing you out!
Everyone progresses totally differently so forget about coming up with a mental timeline for moves by looking at others. If you’re seeing progress, even if it’s just a little, then you’re on the right track!
I see you’ve got the lessons and suggest starting with the 30 day take off program, this will allow for safe progress into the fundamentals of pole! I hope reading all of these replies makes you feel inspired!!
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Im 5’8 nd no one knows i weigh 220. I told someone that the other day nd they ddnt believe me. I can do pull ups, run longer nd faster than most who are “skinny” or weigh less than me. It dont matter. Just practice practice practice.
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clmeverhart35440, thanks for your lovely input as almost as tall as me, and even a bit heavier. I truly appreciate finding a tall lady who also carries some weight, because I can now relate. I am slowly surrendering and believing it is possible even with my height & weight combination. I am now patiently practicing the basics, and building a good strong foundation. I do see progress (small progresses) almost daily, so I am on a right track. I do a lot of cross training in the gym, and now all the things I do, I have the pole in my mind 🙂 And then I do some strength exercises on the pole at home, because it is and feels, indeed, completely different.
Veena, thank you for your answer too, and for all your lovely videos and tips. I am a performance coach, teaching athletes how not to get overuse injuries, so I do love the analytical approach and you are presenting it nicely—what we should and shouldn’t do, what muscle to use and not use. I think it will help me to build a good foundation. I have been taking once a week classes for a couple of months, but not practicing home, because the progression felt really fast, and I had my rotators completely strained for the first 5 weeks 🙂 now I am recovered and ready to rebuild my strength your way. In the classes we were doing the one-handed spins, and some things that were totally too much for me, and maybe that’s why I felt a bit frustrated. Seeing all the other girls (40 lbs lighter) could do them, I became to question myself. But now, after joining the community, and reading all the inputs, and other discussions, and watching the videos, I am super excited and motivated. I committed to small daily practices at home, whatever is needed, and the classes on Sundays. The classes will show me how the homework works for me 🙂
garynnnjb5232, wow, what a motivation! I am just starting to work on my pull-ups. And my pole holds. And headstands… and name it… whatever is weak, will get strong. Thank you!!!
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5 foot 10, 146 and pear shaped poler here (but have poled at 170). It just means I’ve ended up building some quite manly looking shoulders in order to take my weight, and that certain moves such as Ayesha and straight edge have eluded me, I think due to difficulty balancing long limbs and having low centre od gravity
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QueenCaroline76, sounds good 😀 I need to get my shoulders much stronger (and I guess bigger) to match my quite solid bottom: legs and the booty. I’ll keep practicing and just be aware that maybe some moves may be out of reach… thanks for your input!
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