Do’s & Don’ts | Wrist placement in Split Grip

Do's & Don'ts | Θέση του αγκώνα στο split grip

Incorrect placement of the arm while training, can cause many times serious injuries. Specifically, in Pole Dancing, the wrist is one of the most injury-prone parts of the body. This is why, we should be very careful with the alignment of the arm, as well as the amount of grip strength applied on the pole.

The wrist consists of eight small carpal bones (scaphoid, lunate, triquetral, pisiform, trapezium, trapezoid, capitate and hamate), the two ends of the forearm (radius and ulna) and the metacarpal bones. There are also three main nerves, starting from the neck running past the elbow and wrist to the hand (radial, median, ulnar).

In moves like handspring, butterfly, flag, etc. it is best to keep a straight line from the elbow to the wrist.

This way, our body weight is evenly distributed and we don’t put too much pressure on the wrist joint.

By forming a straight line from the elbow to the wrist,

  1. Our grip strength comes from the shoulder blade (scapula) and not from the wrist. This results in activating all of the muscles of the core body instead of using only one specific group, that of the forearm.
  2. We prevent prolonged hyperextension of the wrist, which might even lead to a carpal tunnel syndrome.

Therefore, try all times to keep the wrist (medial wrist position) in straight alignment with the elbow, so that grip pressure is evenly distributed to the whole of the arm and not to a single angle.

Last but not least, make sure your training routine includes a serious of muscle strengthening and stretching exercises for the wrist.

Recommendation: A wrist band can help you stabilize your wrist. Try those by sneakydeez for pole dance or any other wrist hurting activity.

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About the author

Melina Boukouvala

Melina’s first contact with Pole Dance Fitness was in December 2012, after her friend encouraged her to try it out. In 2013, she moved to Copenhagen, Denmark, where she began to be involved in pole dance classes and activities more actively and intensively. In December 2013, she started to teach.
In 2014, she took part in her first competition in Denmark, where she won the first prize (Danish Pole Championship - DM, PRO category, 1st place). In February 2015, she participated in the competition Battle of the Pole, in Prague-Czech Republic, in the lions / lionesses (professional) category. In February 2016, she participated for the first time in a contest organized in her own country: the Greek Pole Dance Championship by RAD, which took place in Athens. In May 2016, she participated in Pole Theater Greece, in the Pole Art-Professional category, and won the first place.
Melina has now returned to Greece and is working as a Physiotherapist, Pole Dance Fitness instructor and Pilates instructor. Anyone who knows her well describes her as an athlete with the heart of an artist! She is the founder and owner of the new creative hub in Athens city centre named CirQ'ulation Locale (pole, pilates, yoga, flexibility classes and lots of workshops and events).

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