Science of Slink: The Evidence Based Pole Podcast with Dr. Rosy Boa

Dr. Rosy Boa of Slink Through Strength
  • 5.0 (6)
  • Performing Arts
  • Biweekly

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.

  1. 4d ago

    So what if you never invert? When pole goals backfire 🙈

    Dr. Rosy Boa, a pole teacher and former researcher who runs the online studio Slink Through Strength, discusses how highly specific, difficult pole goals can undermine enjoyment and sustainability when they’re repeatedly missed. Citing a 2021 Frontiers in Psychology study by Hoffner and Keats, she notes that repeated goal failure increases negative affect, lowers self-esteem, and reduces motivation, a problem amplified by social media comparisons to professional athletes. She shares her own experience of burnout from pursuing an unrealistic academic job goal, while overlooking the meaningful impact her research still has through citations. She encourages dancers to refocus on why they started pole, set achievable short-term or intermediary goals, and consider working with a coach to choose realistic targets based on time, energy, and resources. 00:00 What If You Never Get It 00:36 Meet Dr Rosy Boa 01:27 Why Pole Attracts Achievers 02:19 When Goals Backfire 02:38 Research on Goal Failure 04:14 My PhD Burnout Story 05:24 Redefining Success 07:14 Remember Why You Started 08:14 Set Realistic Milestones 09:44 Wrap Up and Next Steps  Citations:  Höpfner J and Keith N (2021) Goal Missed, Self Hit: Goal-Setting, Goal-Failure, and Their Affective, Motivational, and Behavioral Consequences. Front. Psychol. 12:704790. doi: 10.3389/fpsyg.2021.704790 Links and resources: Free sample class: https://www.slinkthroughstrength.com/sample-class-signup Sign up for community flow: https://slinkthroughstrength.as.me/community-flow-class  Join my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter  2025 studio dance playlist (these are all songs members suggested/brought to class!): https://open.spotify.com/playlist/06yzGCF4wi22B8516YuhIZ?si=9226904ac6f54287

  2. Oct 16

    Exercise Science 101: Core strength for Pole Dance

    Pole dancer, do you actually know what your code is and what it does? No shame if not: by the end of this episode you will! Listen in as we go over:  What’s actually part of your core? What does it do? As pole dancers, what's important for our movement-specific training? (Including a commonly-overlooked motion!) Links and resources: Free sample class: https://www.slinkthroughstrength.com/sample-class-signup Sign up for community flow: https://slinkthroughstrength.as.me/community-flow-class  Join my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter  2025 studio dance playlist (these are all songs members suggested/brought to class!): https://open.spotify.com/playlist/06yzGCF4wi22B8516YuhIZ?si=9226904ac6f54287  Chapters:  00:00 Core Basics Intro 02:18 Defining The Core 03:17 Core Muscles Tour 04:58 Spine Control Role 05:47 Spine Motions In Pole 08:07 Pole Specific Demands 09:46 Stability And Isometrics 11:44 Anti Rotation Strength 14:14 Wrap Up And Takeaways

  3. Oct 2

    How to Rekindle Your Pole Spark: Capacity, Goals, Novelty, and Lowering Demands

    Dr. Rosy Boa of Slink Through Strength discusses why long-term pole dancers may lose motivation and how to rebuild a sustainable relationship with pole. She flags that dreading hobbies and anhedonia can be a symptom of depression and encourages seeking mental health support if that’s present. Otherwise, she recommends: assessing overall life capacity and scaling pole to fit current energy (including taking breaks without fear of major strength loss), clarifying what you currently want from pole using a “best possible self” meditation or journaling to align training with changing goals, adding novelty through different teachers, movement styles, and music to increase play and awareness of preferences, and reducing perfectionistic demands by focusing on consistency and effort over outcomes while lowering setup friction to make showing up easier. Links and resources: Free sample class: https://www.slinkthroughstrength.com/sample-class-signup Join my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter  2025 studio dance playlist (these are all songs members suggested/brought to class!): https://open.spotify.com/playlist/06yzGCF4wi22B8516YuhIZ?si=9226904ac6f54287  Citations: Carrillo, A., Rubio-Aparicio, M., Molinari, G., Enrique, Á., Sánchez-Meca, J., & Banos, R. M. (2019). Effects of the best possible self intervention: A systematic review and meta-analysis. PloS one, 14(9), e0222386. De Kleine, E., & Van der Lubbe, R. H. (2011). Decreased load on general motor preparation and visual-working memory while preparing familiar as compared to unfamiliar movement sequences. Brain and Cognition, 75(2), 126-134.  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. Flett, G. L., & Hewitt, P. L. (2014). “The perils of perfectionism in sports” revisited: Toward a broader understanding of the pressure to be perfect and its impact on athletes and dancers. International Journal of Sport Psychology, 45(4), 395-407. Hall, H. K., & Hill, A. P. (2012). Perfectionism, dysfunctional achievement striving and burnout in aspiring athletes: The motivational implications for performing artists. Theatre, Dance and Performance Training, 3(2), 216-228. Heekerens, J. B., & Eid, M. (2021). Inducing positive affect and positive future expectations using the best-possible-self intervention: A systematic review and meta-analysis. The Journal of Positive Psychology, 16(3), 322–347. https://doi.org/10.1080/17439760.2020.1716052 King, L. A. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin, 27, 798–807. Chapters: 00:00 Pole Spark Fizzles 00:25 About Me And Membership 01:55 Long Term Pole Relationship 03:10 Mental Health Red Flag 03:48 Check Your Capacity 07:46 Take Breaks Without Fear 08:42 Best Possible Self Goals 11:34 Add Novelty And Play 15:28 Reduce Demands And Friction 18:38 Recap And Next Steps 20:20 Closing And Free Resources

  4. Sep 18

    Too slippery on the pole? Too sticky? Here’s why! The SCIENCE of pole grip

    Did you know there’s a whole scientific field that just studies friction?? It’s true! And we can apply a lot of those findings to help us stick better to the pole. In this episode we’ll dig into why you might be too slippery or too sticky by focusing on friction and research from tribology (much of it drawn from prosthetics studies). We’ll talk about how skin, fat and muscle all contribute to grip and how to navigate each.  I also break down all the different types of grips and when/why you might want to use each one. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citations:  Gerhardt LC, Strässle V, Lenz A, Spencer ND, Derler S. Influence of epidermal hydration on the friction of human skin against textiles. J R Soc Interface. 2008 Nov 6;5(28):1317-28. doi: 10.1098/rsif.2008.0034. PMID: 18331977; PMCID: PMC2607440.  Xu, Z., Sun, H., Tang, W., Fang, X., Kosimov, A. A., & Mamadamon, A. (2026). Influence of muscle fatigue on pain based on friction and brain activation. Tribology International, 112362.  (I didn’t talk about it, but this is a fun blog post about tribology: https://www.stle.org/files/TLTArchives/2024/12_December/Feature.aspx) Chapters: 00:00 Sticky vs Slippery  00:38 Science of Slink Membership 02:17 Friction and Tribology Basics 03:34 Skin Layers and Hydration 06:16 Body Fat and Surface Area 10:10 Muscle Tension and Fatigue 15:32 Grip Aids Explained 20:25 Wrap Up

  5. Sep 4

    10 Tips to Set up a Home Pole Dance Space

    Dr. Rosy Boa of the Science of Slink podcast shares 10 key considerations for building a home pole space based on a decade of home training, emphasizing that a home setup will differ from a studio. She covers choosing reputable pole brands and safe installation (permanent vs. tension-mounted), proper placement under structural supports, using boards to distribute weight in plaster construction, checking tension with temperature swings, and shaking the pole before use. She discusses flooring choices for different styles, avoiding gaps that can catch toenails, and keeping cleaning tools nearby. Other topics include optional open wall space, storing alcohol/grip and towels, safety gear like mats and self-spotting bands, additional props (chairs, blocks, weights), airflow/humidity/temperature control, lighting options, music setup considerate of neighbors, and filming considerations like corner placement and fisheye lenses. Chapters: 00:00 Home Pole Setup Intro 01:05 Studio Versus Home Reality 01:55 Pole 05:43 Flooring 07:39 Wall Space 08:28 Storing essentials 09:20 Safety equipment 10:30 Props 11:55 HVAC 14:00 Lighting 15:46 Music 16:34 Filming 17:48 Recap And Final Thoughts  Iris Sparrow lighting tips: https://www.instagram.com/p/DcRKQnJhoX4/ Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Want to work with me? Check out my virtual Science of Slink membership at ScienceOfSlink.com  ⁠ 🤎 All-level pole technique⁠ 🤎 Discover amazing-feeling freestyle flow⁠ 🤎 Accessible, equipment-optional conditioning⁠ 🤎 Taught live, recordings always included⁠ ⁠ Sliding scale pricing available.⁠

  6. Aug 21

    What to do if You’re Scared of Freestyling

    Freestyling in pole dance can feel frightening and physically stressful, often driven by fear of failure and harsh self-criticism. This episode offers some practical strategies to cope with that. Drawing on sports psychology, we’ll talk about research (Ceccarelli et al., 2019) showing self-compassion predicts better stress recovery and fewer maladaptive thoughts after recalled sports failure, and use Neff’s (2003) framework of self-compassion: mindfulness (noticing thoughts without over-identifying), common humanity (remembering others struggle too), and self-kindness (treating yourself as you would a friend). We’ll also go through some specific strategies that you can use in the moment to help cultivate more self-compassion. Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citations:  Bluth, K., Gaylord, S. A., Campo, R. A., Mullarkey, M. C., and Hobbs, L. 2016. Making friends with yourself: a mixed methods pilot study of a mindful self-compassion program for adolescents. Mindfulness. 7:479–92. doi: 10.1007/s12671-015-0476-6  Ceccarelli, L. A., Giuliano, R. J., Glazebrook, C. M., & Strachan, S. M. (2019). Self-compassion and psycho-physiological recovery from recalled sport failure. Frontiers in psychology, 10, 1564.  Neff, K. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and identity, 2(2), 85-101. Chapters: 00:00 Freestyle Fear Is Real 00:57 Coach Disclaimer And Shoutouts 01:48 Why We Fear Failure 04:13 Research On Self Compassion 06:19 What is Self Compassion? 07:25 Mindfulness And Meditation 10:55 Common Humanity And Community 13:06 Self Kindness In Practice 14:51 Tools To Calm And Reset 17:53 Final Encouragement And Wrap Up

  7. Aug 7

    Stronger Shoulders for Pole Dance

    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. Learn more about the Science of Slink membership & join now: https://scienceofslink.com/ The book I reference (HIGHLY recommend!):  Emily Scherb, D. P. T. (2018). Applied anatomy of aerial arts: an illustrated guide to strength, flexibility, training, and injury prevention. North Atlantic Books.  https://www.thecircusdoc.com/book/ Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Why Shoulders Matter 01:51 Shoulder Anatomy Basics 03:55 Push Pull Patterns 05:44 Vertical Strength Demands 07:22 Hanging Isometrics 08:44 Rotator Cuff Focus 11:36 Scapular Upward Rotation 15:51 Key Takeaways 16:27 Mobility Needs Stability 17:48 Wrap Up And Resources

  8. Jul 24

    What happens when you take a break from pole?

    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. Interested in training online with Rosy? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 01:36 Be Kind About Breaks 04:40 Detraining Timelines Overview 09:41 Rebuilding and Muscle Memory 11:15 Catching Up After Breaks 13:38 Personal Trick Loss Story 15:31 Final Takeaways Citations:  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. https://doi.org/10.1113/JP285675  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.  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.  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

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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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