You’ve probably heard the term ‘muscle imbalance’ being thrown around in pole class and wondered whether it matters to you. Well, whether you are a complete newb to pole or an established athlete, I’m here to tell you: yes! Yes, it really does matter to you.
Muscle imbalances from pole training are as common as Bad Kitty pants at a pole convention.
And here’s why you need to be concerned… Muscle imbalances put you at risk of injury and may well be the cause of that nagging pain you’ve been ignoring. They can affect posture, mobility, flexibility and performance too.
Muscle imbalance is bad, m’kay?
It’s not just a pole thing either. Imbalances are common in all sports—basketball players have a dominant shooting side, golfers only swing one way. Tennis, baseball, hockey… they all involve predominant use of one side of the body.
In all of those sports, athletes incorporate specific imbalance-countering exercises into their training programmes to prevent injury and stay on top of their game.
Why should pole be any different? And before you ask, it’s not quite as simple as “just train both sides”…
Three common types of muscle imbalance in pole
A muscle imbalance can be either a difference in strength, size or mobility between different muscle groups.
In pole, when we refer to muscle imbalance, we’re usually talking about the tell-tale lobster arm look that comes from only practising your “good” side.
But there is another kind of muscle imbalance that is just as important for polers that may not be as immediately obvious as one Popeye forearm and one that’s a little more, erm, Olive Oyl.
A muscle imbalance can also be created if opposing muscle groups are not trained evenly. You see, most muscles in the body have an ‘antagonist’—an opposite muscle: your bicep and your tricep; your quads and your hamstrings; your chest and your shoulders; your abs and your lower back.
As one muscle tenses and shortens, the opposing muscle lengthens. Do a bicep curl. Oh g’wan, show me the gun show! Now think about what is happening – your bicep has tightened and shortened and your tricep has lengthened.
If one muscle is too strong (and therefore tight) and the opposing muscle is weak (and therefore lengthened), this is where inefficient movement patterns, faulty joint alignment and injury start to set in.
If you trained chest all the time but did no upper back work, your pecs would eventually become dominant and your back would become
Over time, the imbalance would cause a rounding of the shoulders as the pecs get tight and the upper back muscles aren’t strong enough to hold them back.
In fact, this ‘smart phone shoulder’ look is quite a common imbalance that can also be caused by sitting at a desk all day, or spending waaaay too much time looking down at your mobile phone. The shoulders tend to round forward, eventually elongating the muscles across the shoulders and tightening the muscles of the chest.
It is a common muscle imbalance that can develop from pole training too, as we tend to repeat movement patterns like inverts and pull ups that repeatedly use the same muscle groups. And because most of us don’t engage and activate the back muscles properly, we end up under-using the lower traps, rhomboids and shoulder stabilising muscles. The tight chest causes the rhomboid muscle to lengthen, and training in that shoulder rounded position, only serves to increase the pec tightness, ultimately reducing our range of motion and increasing risk of injury.
There is also a third type of common muscle imbalance in pole—it tends to be a very upper-body dominant sport, so the average poler’s lower body is often a little neglected too.
How to avoid muscle imbalances in pole
The lobster arm imbalance is the easy bit to avoid – just train both sides! And if you can’t do the move on your silly side, then at least do a variation. If you’re training your Ayesha and you can only do it on one side? Fine, do a butterfly/inverted D on the other. Can’t invert on one side? For every invert you do on your ‘nailed it’ side, do some invert prep work on the ‘workin’ on it’ side – crunches, floor inverts – it will eventually catch up!
The imbalance between upper body and lower body is also relatively straight forward to fix and can be addressed by simply adding a leg day or building more leg work into your training programme.
Opposing muscle imbalance issues, however, are a bit trickier and depend on the individual athlete, the particular moves you are training, what training you do off the pole as well as other things like lifestyle, past injuries and posture.
As mentioned above, a common issue with pole athletes is over use of the pecs and lats and under use of the rhomboids, lower traps and other shoulder stabilising muscles. That particular muscle imbalance can be corrected by building strength in the rhomboids and lower traps and improving scapular retraction (a good exercise for this is band or cable machine rows), combined with mobility, foam rolling and stretches to loosen up the tight pecs.
But it can also be a body-awareness issue too. Ensuring you’re firing the small stabilising muscles and not just letting the bigger, stronger muscles take over will also help to ensure you are engaging the shoulders with proper scapular control. Training with isometric contractions, bands and pilates based moves can all help to address this! Turkish get-ups are also great for this too.
Another common imbalance is between the amount of pushing and pulling we do on the pole. Spins, climbs, inverts, holding ourselves up the pole – all involve a vertical pull of some kind. Depending on the sort of moves you tend to repeat in your training, we generally tend to do a helluva lotta vertical pulling in pole, and it’s important to balance that out with some vertical pressing, too, to work the opposing muscle groups. You can find about more about pushing v pulling in pole in my other blogs: Push ups for pole dancers and Balancing the vertical pull in pole.
Think about your own training programme. Are you repeating the same movement patterns over and over without considering the impact this may be having on the muscles you aren’t training? A balanced programme will include exercises for those opposing muscle groups you might be neglecting.
I really hope this has helped to get you thinking about the importance of balance in your pole training. Like all athletes, pole dancers must train the whole body for balanced strength which will make for a safer poler and a better performer. This usually requires supplementing your pole training with off-the pole exercises in the gym—our speciality! 🙂
If you’d like some follow up articles with screening exercises to test for common imbalances and exercises to address them, I’m here for ya – just holla!
Every online programme I create in the Pole PT app is designed to ensure opposing muscle groups and both sides of the body are worked consistently for whole body strength. My personalised 1 to 1 programmes include an imbalance screening process to identify any existing muscle imbalances and mobility issues you may have so that we can build corrective exercises into your programme. Find out more here or join my mailing list for more pole training advice direct to your inbox.