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Does the thickness of pole matter in pole dancing?

Updated: Oct 18

To our students — if you’ve ever wondered why your hands get tired faster than expected or why your flow doesn’t feel smooth during long pole choreography, the answer might be closer than you think: pole diameter matters.


At Groove Studio, most poles used in class are 45mm in diameter — the standard for competition and professional performances, from IPSF to Pole Theatre. While it may feel tougher, training on a 45mm pole develops strength, control, and technique that lasts.


40mm vs 45mm — The Real Differences

Pole Size

Grip Feel

Best For

Challenges

40mm

Easier to grip, especially for smaller hands

Spins, pole flow, longer choreography

Less leg grip for sits and knee/thigh holds

45mm

Standard for studios & competitions

Tricks, leg hangs, static holds

Requires more grip strength and endurance during combos

While the difference of 5mm may sound small, it’s noticeable — especially in long choreography sequences or when linking multiple moves together. That’s why Groove Studio keeps most classes focused on mini combos: they help students develop technique and flow without overwhelming grip strength.


We also provide one 40mm pole in the studio — perfect for experimenting with flow, comfort, or smaller hands.


💡 Fun fact: 40mm poles are more popular in Asia, likely because many Asian students have smaller palms, which makes gripping easier. Outside of Asia-Pacific, 45mm poles dominate in studios and competitions, so training on the standard 45mm prepares students for professional performance environments.


Why Train on a 45mm Pole?

Training on a 45mm pole helps beginners and advanced students alike to develop:


  • Stronger grip strength — essential for spins, climbs, and leg or knee holds

  • Cleaner transitions — smoother flow when linking moves together

  • Better control — body awareness improves across tricks and combos


It’s not just about completing tricks — it’s about moving gracefully through them, understanding weight shifts, and mastering breathing during combos.


Linking Moves: Technique Over Strength Alone

Many beginners can handle individual spins or holds but struggle when stringing them into longer sequences. This is normal — and where pole diameter comes into play:


  • Thinner poles (40mm) allow easier hand grip for longer choreography and smoother flow

  • Thicker poles (45mm) develop grip strength and are better for leg or knee holds


At Groove, instructors guide students to understand when to regrip, how to shift weight, and how to breathe through transitions — building body awareness and confidence over time.


Progress Slowly, Build Confidence

Pole training, like any fitness practice, is a journey. Beginner students often notice:


  • The 45mm pole feels harder at first

  • Flow may take longer to develop

  • Grip fatigue happens faster


And that’s okay. Over time, this training builds strength and endurance that makes switching to a 40mm pole feel effortless — like flying through your choreography.


At Groove, progression is built on a foundation of:

  • Safe form

  • Smooth transitions

  • Strong technique

  • Body awareness


Every spin, hold, and climb contributes to long-term improvement — both for performance and fitness goals.


Final Thoughts

If you feel your hands or legs tiring halfway through a routine, it’s not just stamina — it could be your pole size and grip technique.


Training on a 45mm pole may be challenging at first, but it strengthens your body and control, preparing you for studio practice, performance, and competitions. Whether your goal is fitness, performance, or simply enjoying the art, understanding pole diameter and how it affects grip, flow, and technique is key.


💡 Remember: 40mm poles are ideal for smoother choreography and smaller hands, especially in Asia, while 45mm poles are the standard globally and excellent for building strength and control.


Experience the Difference at Groove Studio

Try both 40mm and 45mm poles in our classes to feel the difference for yourself. Build strength, control, and confidence — one spin, climb, and flow at a time.


📍 Groove Studio | [@groove4fitness]

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