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PODCAST

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

Dr. Rosy Boa of Slink Through Strength

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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All Episodes

00:20:51

How to Rekindle Your Pole Spark: Capacity, Goals,...

Science of Slink: The Evidence Based Pole Podcast... ·

2026/10/02

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

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00:21:35

Too slippery on the pole? Too sticky? Here’s why! The...

Science of Slink: The Evidence Based Pole Podcast... ·

2026/09/18

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

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00:21:14

10 Tips to Set up a Home Pole Dance Space

Science of Slink: The Evidence Based Pole Podcast... ·

2026/09/04

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

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00:19:06

What to do if You’re Scared of Freestyling

Science of Slink: The Evidence Based Pole Podcast... ·

2026/08/21

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

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00:18:18

Stronger Shoulders for Pole Dance

Science of Slink: The Evidence Based Pole Podcast... ·

2026/08/07

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

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00:17:59

What happens when you take a break from pole?

Science of Slink: The Evidence Based Pole Podcast... ·

2026/07/24

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

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00:43:46

Neurodivergence and Pole with Psychologist Gabby Desmond

Science of Slink: The Evidence Based Pole Podcast... ·

2026/07/10

Dr. Rosy Boa hosts an episode of Science of Slink on neurodivergence and pole with neurodivergent psychologist and pole dancer Gabby Desmond. They define neurodivergence as a broad umbrella beyond autism and ADHD (including OCD, BPD, and learning disabilities like dyslexia) and discuss why neurodivergent people may be drawn to pole for its structure, predictability, community “parallel play,” and endless achievable challenges. They explore sensory processing and regulation through spinning,

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00:31:03

Poling Safely in the Heat

Science of Slink: The Evidence Based Pole Podcast... ·

2026/06/26

In this episode of 'Science of Slink,' Dr. Rosy Boa delves into what every pole dancer should know about exercising in extreme heat. Key topics include the physiological adaptations to heat acclimatization that typically occur within two weeks, the symptoms and handling of heat exhaustion versus heat stroke, and specific risk factors such as dehydration and medications. She also shares practical tips for pole dancers, such as managing equipment and grip issues, staying hydrated, and taking

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00:25:38

Hairs Whips that Feel Good

Science of Slink: The Evidence Based Pole Podcast... ·

2026/06/12

Hair whips shouldn’t be a (literal!) pain in the neck, and in this episode we’ll break down how keep your neck feeling as good as possible as you explore whipping your hair. We’ll talk about safety and warning signs, have a brief into to neck anatomy and talk about about how to prepare the neck for hairwhips, both day-of warmups and longer-term strength and conditioning. Chapters:03:11 Neck Safety Red Flags05:06 Neck Muscle Basics08:15 More Than Movement10:51 Warm Ups19:59 Vestibular Training21:22

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00:38:00

Strength, Injury, and Misread Research: Siobhan...

Science of Slink: The Evidence Based Pole Podcast... ·

2026/05/29

Dr. Rosy Boa interviews exercise scientist and belly dance (Raqs Sharqi) teacher Siobhan Camille (MSc in Rehabilitation Science) about applying exercise science to dance and pole. Siobhan shares her path from New Zealand athlete to researcher and strength and conditioning coach, including belly dance injury research, hospital-based rehab work, and her current role with Dutch elite and Olympic sport. They discuss how early research in “fringe” activities often focuses on injury rates before

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00:30:02

Exercise Science 101: Build Strength for Pole Dance...

Science of Slink: The Evidence Based Pole Podcast... ·

2026/05/15

No weights for home pole dance conditioning? No problem! Dr. Rosy Boa addresses how pole dancers can build strength at home without gym access or heavy weights. She explains the basic strength principle of applying load and allowing recovery, noting weights are the most efficient for rapid, targeted gains, with free weights often preferable to machines for pole due to stabilization and range-of-motion demands. She then covers three accessible alternatives: isometrics (80–100% maximal effort holds

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00:21:14

You've Lost a Pole Trick...Now What

Science of Slink: The Evidence Based Pole Podcast... ·

2026/05/01

In this episode Dr. Rosy Boa discusses regression in pole dancing—plateaus, losing tricks, and fluctuating capacity—as a normal outcome of changing life circumstances like stress, finances, injury, caregiving, and disability, including impacts from COVID. She argues pole should not be prioritized over basic needs and warns against tying self-worth to specific tricks, which can create shame and identity crises when abilities change. As a coaching approach, she recommends building the skill of

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00:34:30

Body Liberation, Diet Culture, and Reclaiming Agency...

Science of Slink: The Evidence Based Pole Podcast... ·

2026/04/17

Dr. Rosy Boa hosts Science of Slink with guest trainer Àngel Casas, who practices body liberation, anti-diet, weight-neutral coaching, with a content warning for eating disorders, religious trauma, body weight, diet culture, and fatphobia. Angel describes being raised in a religious cult with strict body control, later leaving, coming out as a queer man, and repeatedly yo-yo dieting before starting a weight-loss fitness business during COVID. After working with clients and feeling triggered by diet

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00:27:46

The Science of Rest for Pole Dancers

Science of Slink: The Evidence Based Pole Podcast... ·

2026/04/03

Dr. Rosy Boa re-releases a vault episode on rest to coincide with her own offload week from pole, explaining what counts as rest, how often to schedule it, and why pole dancers often neglect it. She defines rest as a reduction in overall load that depends on an individual’s current training and life demands, notes gentle movement can still be rest, and advises avoiding pole-like pulling, leg-lifting, or intense mobility on rest days. General guidance includes at least one rest day per week and a

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00:16:31

3 Science-Backed Tips for Better Pole Freestyle

Science of Slink: The Evidence Based Pole Podcast... ·

2026/03/20

Dr. Rosy Boa shares a previously unavailable talk outlining three research-based areas to help pole freestyling feel easier and more natural: a mastery mindset, moving to music, and reducing self-consciousness. Drawing on improvisation research (largely from jazz and musical improvisation), she explains that improvisation relies on generating and selecting familiar movement options, so dancers are more likely to access skills they can execute successfully about 90% of the time; mastery approaches

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00:32:41

Dance Psychology for Pole Dancers with Clara Deiters

Science of Slink: The Evidence Based Pole Podcast... ·

2026/03/06

In this episode Rosy Boa interviews dance psychology science communicator and West Coast swing teacher Clara Deiters about applying psychology to dance. They discuss how dance differs from other movement activities through artistic expression, and how dancers can balance self-expression with external validation by recognizing multiple reasons for dancing beyond judges’ approval. Clara suggests coping with post-competition disappointment by setting specific, measurable goals and evaluating them

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00:16:57

Exercise Science 101: How to get stronger for pole dance

Science of Slink: The Evidence Based Pole Podcast... ·

2026/02/20

The episode explains how pole dancers can get stronger using progressive overload, defined as gradually increasing training stress so the body adapts during rest and the same demands become easier over time. It outlines adaptation timelines: neurological and cardiovascular changes can occur quickly (sometimes within a session for neuro drills), noticeable strength gains typically appear after about 3–6 weeks, connective tissue (tendons/ligaments) adapts around the 3-month mark, and bone density

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00:13:28

Exercise Science 101: How often should you pole dance?

Science of Slink: The Evidence Based Pole Podcast... ·

2026/02/06

In this episode of 'Science of Slink,' Dr. Rosy Boa explains how often and how intensely recreational adult pole dancers should practice based on findings from exercise science. Dr. Boa shares the American College of Sports Medicine's guidelines for aerobic physical activity, which recommend either 150 minutes of moderate-intensity exercise spread over five days or 60 minutes of vigorous-intensity exercise across three days weekly. She discusses the importance of balancing exercise with

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00:16:10

Three Things I Wish I'd Known As a Beginner Pole Dancer

Science of Slink: The Evidence Based Pole Podcast... ·

2026/01/23

In this episode of Science of Slink, Dr. Rosy Boa shares vital lessons she wishes she had learned earlier in her 14-year pole dancing journey. Covering exercise science fundamentals, recognizing when a space isn’t right for you, and the perils of diet culture and disordered eating, Dr. Boa offers practical advice and reflections aimed at helping fellow pole dancers avoid common pitfalls. Additionally, she emphasizes the importance of a healthy relationship with food and the benefits of understanding

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00:24:36

Four Steps to a Home Pole Practice that Feels Amazing

Science of Slink: The Evidence Based Pole Podcast... ·

2026/01/09

5-Day Evidence-Based Pole Reset starts January 12th! Ready to fall back in love with pole dance? Join us for five days to relight your pole spark (with science! 👩‍🔬): https://slinkers-circle.mn.co/plans/1935979?bundle_token=34f7e8f7c209c0d5c1a1667812b4c96aIn this episode of Science of Slink, host Dr. Rosy Boa addresses home pole dancers who wish their home pole time felt better. She provides evidence-based tips and tricks to enhance enjoyment and reduce friction for pole practice. Dr. Boa

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