August 2024 content release article
Hand grip and hand care in pole and aerial
Our hands work hard in pole and aerial, so this month our combinations will focus on moves that can give them a bit of a break. Check out the move variations if you prefer to stay hands-on!
Read on to take a look at our top tips for hand care to keep you in the air or click here to skip to the combinations.
Just want to see the videos in the classic layout?
Hand care tips: before, during and after class
Since your hands get a lot of use, it’s easy to end up with calluses, blisters, or even injuries. Luckily, it doesn’t take a much to keep them in good shape.
Before class:
- Avoid moisturising before a training session. In all disciplines, we need an amount of friction between the skin and the equipment for a strong grip. It’s considered pretty common knowledge that moisturising before pole is a no-go. Aerialists, did you know that moisturised hands can make your calluses too soft, leading to blisters or tears?
- Warm up your fingers and wrists. While we’re busy warming up all the big muscle groups it can be easy to forget the smaller ones. If you don’t already, try adding a couple of simple hand and wrist exercises to your warm up routine such as wrist circles, hand squeezes and finger touches.
During class:
- Be mindful of your hand grip position. Generally the wrist and the back of the palm should be in one straight line. If the wrist is flexed you’re likely to be over-gripping, which can cause more wear on the palm of the hand.
- A little goes a long way with grip aids. When used sparingly, grip aids like liquid chalk or roisin can be highly effective. They can also dry out the skin, which can then be more easily damaged. Simply using a little at a time can make a big difference!
After class:
- Wash and moisturise. It’s important to wash off any grip aids and general studio grub after class. Use warm (not hot) soapy water and pat the hands dry. Invest in a good quality hand cream for dry hands to help maintain any calluses.
- Take care of rough skin. Everyone has a different way they prefer to deal with their calluses – as long as you avoid picking and pulling at the skin you’re good! A file or pumice can help to smooth calluses out. Clean nail scissors or clippers can be used on loose skin. A smooth callus is less likely to catch and tear in future training sessions.
Looking for the micro tutorial? Check out the teachers tip section. If back balances on silks (or rope) are your nemesis, Alfa Marks will show you how to troubleshoot your technique.
Combo content
| Discipline/level | Combination | Featured core move |
| Pole beginner | Peter pan to swan seat to rag doll | Swan seat |
| Pole intermediate | Cupid to flatline cupid to flatline scorpio | Flatline cupid |
| Pole advanced | Recliner invert to gemini to jade to thigh hold | Jade |
| Hoop beginner | Delilah hug to martini | Martini |
| Hoop intermediate | Front balance to hip hold hands-free | Hands free transition to hip hold |
| Hoop advanced | Strop candlestick to inverted elbow hold pencil to half back balance | Inverted elbow hold pencil |
| Silks beginner | T-stand to leana on hitch | Leana |
| Silks intermediate | Outside leg hook climb over to hiplock to back amazon | Back amazon |
| Silks advanced | Double crucifix triple wrap leana | Leana |
| Sling beginner | Layback to skirted lady to inverted mermaid. | Layback |
| Sling intermediate | Single shin wrap leana | Leana |
| Sling advanced | Shin wrap to double ankle hang | Double ankle hang |
Move variations
Teachers tip
Silks micro tutorial
Understanding back balances – with Alfa Marks
Back balances are a tricky skill, especially on vertical equipment! Learn the inside tips on how to find your balance from a seasoned professional performer in this month’s micro tutorial.