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Reasons to Use 45mm Poles

Updated: Jul 6


To our students if you've ever wondered why your hands get tired quicker or why your flow doesn’t feel quite as smooth during long a pole choreography — below could be the reasons.


At Groove Studio, most of the poles used in class are 45mm diameter which is the standard used for competitions and professional performances — from IPSF to Pole Theatre.

45mm poles can feel tougher, especially during routines that involve moving in and out of tricks, spins, and transitions.


🔹 40mm vs 45mm — What’s the Real Difference?

Pole Size

Grip Feel

Best For

Challenges

40mm

Easier to grip, especially for smaller hands

Spins, pole flow

Less leg grip due to thinner surface

45mm

Standard for studios and competitions

Tricks, sits, leg hangs

Requires more grip strength for spins and transitions

While 5mm may not sound like much, the difference is noticeable during longer sequences or choreography-based sessions. That’s why Groove Studio keeps class content focused on mini combos rather than long choreography, allowing students to build technique and flow without overwhelming their grip. Regardless, we also provide one 40mm pole in the space for students who may benefit from a variation in grip or hand fit.


💪 Why Train on 45mm?

Training on 45mm poles helps students develop:

  • Better grip strength

  • Cleaner transitions

  • More control when linking movements

It’s not just about doing tricks — it’s about how you move through them. That’s where technique and strength come in.


🌀 Techniques

Many students share that they can manage individual moves, but linking them together into a smooth sequence can be challenging. That’s a natural part of the learning curve.


Understanding where to regrip, how the weight shifts, and how to breathe through a combo—especially on a 45mm pole—takes time and practice. That’s why Groove Studio’s classes are designed to build body awareness progressively, with a focus on techniques such as control, grip endurance, and clean execution.


While we provide a 40mm pole in the space for those who may benefit from a different grip feel, it’s important to note that the technique can differ slightly. Students trained on 45mm poles typically develop stronger grip strength, but switching to 40mm requires adjustment in hand placement and re-gripping technique.


🌟 Building Confidence Through Consistency

At Groove Studio, progression is built on a strong foundation. Whether students are learning spin or static pole, beginner or beyond, the emphasis is always on:

  • Safe form

  • Transitions

  • Techniques

  • Body awareness that supports long-term improvement


The 45mm pole may feel more demanding at first, but over time, students often say that switching to a 40mm feels “like flying.”


💬 Final Thoughts

If you're feeling extra tired halfway through a routine, it might not just be stamina — it could also be the pole size.


But here's the good news:Training on 45mm builds the kind of strength and control that lasts.

By preparing students for both studio and stage environments, Groove Studio supports every individual's journey — whether the goal is performance, fitness, or simply enjoying the challenge.


👉 Experience the difference for yourself.📍 Groove Studio | [@groove4fitness]📅 Trial classes, foundational courses, and more available



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