The SneakyDeez journal

Wrist care from a pole teacher

Practical, honest guides for anyone who trains on their hands, from pole and aerial to handstands, lifting and long days at the desk.

Illustration of a smiling woman with curly red hair beside a dance pole, adjusting patterned wrist wraps that sit low on her wrists

Pole & aerial training · 7 min read

Wrist Wraps for Pole Dancing: How to Choose, Size and Wear Them

Where wraps should sit so your grip stays yours, which width and size to pick, how tight is right, and how to look after them, from a pole teacher who makes them.

Illustration of a smiling woman standing by a dance pole doing slow wrist circles with her fingers interlaced

Pole & aerial training · 7 min read

A 10-Minute Wrist Warm-Up for Pole and Aerial

Twelve simple steps in ten minutes get your wrists and forearms ready for spins, hangs and handstands, with timings and a note on how each part should feel.

Illustration of a woman at a table wrapping a soft pink tape measure around her wrist joint, with a cup of tea beside her

Wrist supports & wraps · 5 min read

How to Measure Your Wrist Size for Wrist Wraps (With Size Chart)

A one-minute guide to measuring your wrist with a tape measure or a strip of paper, plus our size chart in centimetres and inches and what to do if you're between sizes.

Illustration of a smiling woman sitting on a bench in a pole studio holding a light dumbbell for forearm work, with a water bottle beside her

Pole & aerial training · 7 min read

Pole Conditioning for Stronger Wrists: A 6-Week Plan

A step-by-step wrist conditioning plan that takes fifteen minutes, two or three times a week, and prepares your wrists for handsprings, shoulder mounts and floorwork over six weeks.

Illustration of three women laughing together as they each hold a dance pole in their first pole class

Starting pole & aerial · 7 min read

Pole Dance for Beginners: Your Wrists in the First Month

Sore forearms, bruises and a grip that won't behave are all part of month one, so this guide explains what's normal, what isn't, and how to help your wrists keep up with your enthusiasm.

Illustration of a smiling woman sitting in an aerial hoop holding the top of the hoop, with aerial silks hanging beside her

Pole & aerial training · 7 min read

Wrist Care for Aerial Hoop and Silks: Grip, Hangs and Conditioning

Hoop and silks are mostly hanging and pulling, so your forearms and grip do long shifts. This guide shows you how to hold on smarter, build grip endurance and look after your wrists.

Illustration of a woman in a beanie, hoodie and leg warmers rubbing her hands together beside a dance pole in a chilly studio with frosty windows

Pole & aerial training · 6 min read

Training in a Cold Studio: Warming Up Your Wrists and Lower Back

Cold hands grip worse and cold backs feel stiff, so this is how to warm up, layer and stay warm between turns when your pole or aerial studio never quite heats up.

Illustration of two smiling women in a pole and aerial studio, one handing the other a wrapped present, with more gift boxes and a cream hoodie on a bench beside them

Starting pole & aerial · 8 min read

Gift Ideas for Pole Dancers and Aerialists They'll Actually Use

Useful presents for the pole dancer or aerialist in your life, for birthdays, Christmas and Valentine's, from one-off wrist wraps to a class pack at their own studio.

Illustration of a smiling woman with curly hair rinsing her hands over a basin of soapy water at a bathroom sink, wearing a black and white patterned wrist wrap, with a second wrap and a folded towel on the counter

Wrist supports & wraps · 6 min read

How to Wash Wrist Wraps So the Elastic Stays Firm

A simple hand wash routine for fabric wrist wraps, plus how to dry them, get rid of smells, store them and tell when a pair has done its job.

Illustration of five women sitting together on soft mats in a pole studio, smiling and leaning in to look at their phones

Starting pole & aerial · 5 min read

How to Organise a Group Order of Wrist Wraps for Your Pole Class

One link, everyone picks their own wraps, one parcel arrives and the discount grows with the group, so here's how to run a group order for your class without the chaos.

Illustration of a woman with short curly hair sitting cross-legged on a mat at the foot of a dance pole, gently holding her wrist with a mug of tea and a water bottle beside her

Pole & aerial training · 7 min read

Shoulder Mount Wrist Pain: Why Your Bottom Hand Hurts and How to Fix It

The bottom hand in a shoulder mount does a lot more work than anyone warns you about, so here's how to set it up, build it up and give it a break when it needs one.

Illustration of a curly-haired woman holding a dance pole with one hand high and one hand low while her blonde friend copies the hand shape

Pole & aerial training · 7 min read

Twisted Grip vs Cup Grip: Which Handspring Grip Is Kinder to Your Wrists?

Both handspring grips are valid, but they load your wrist and shoulder very differently, so here's how to work out which one your body is ready for.

Illustration of a smiling woman with long dark hair sewing at a green sewing machine in a sunny workshop, with stacks of folded fabric on the shelves and a pair of black and white patterned wrist wraps with a yellow tab on the table

Wrist supports & wraps · 6 min read

Upcycled Fabric: How SneakyDeez Wrist Wraps Are Made

Where the fabric for your wraps comes from, why we reuse designer samples instead of new rolls, and how every pair is cut and sewn by hand in Slovenia.