Why You should Train Both Sides in Pole and Aerial (Even If One Feels Super Weird)

Let’s be honest—when you find “your side” in pole or aerial (you know, the side where everything flows, spins smoother, and feels just right), it’s easy to want to stick with it. It’s the side you default to in class, the one that shows up in videos, and the one you feel strongest on.

But here’s the truth that most seasoned pole dancers and aerialists will tell you: if you’re only training one side, you’re setting yourself up for imbalance—and potentially injury.

When you always favour one side, you start to create muscle imbalances. Your dominant side becomes stronger, more flexible, and better at coordination, while your non-dominant side gets left behind. That uneven development doesn’t just stay in the studio. Over time, it can affect your posture, your performance, and even how you move in daily life.

And then there’s the injury risk. As your body works harder to compensate for the weaker side, you put more stress on joints, tendons, and muscles—especially in the shoulders, hips, and spine. We’re talking about overuse injuries, chronic tightness, and those annoying tweaks that seem to come out of nowhere.

Training both sides builds symmetry, balance, and resilience. Yes, your non-dominant side might feel awkward (and look a little clunky) at first. But the more you practice, the better it gets—and the more well-rounded you become as a mover. Plus, being able to perform tricks and sequences on either side is a huge bonus for choreography and performance. It gives you freedom and creativity, instead of being stuck in one direction.

So, next time you’re in the studio, challenge yourself: do that combo on your “less awesome” side. Struggle through the spin that feels backwards. Hang out a little longer in that uncomfortable inversion. Your body—and your future self—will thank you.

Train smart. Train balanced. Train both sides. Always.

A quick personal note:

I used to completely avoid my non-dominant side. Everything felt hard, and honestly, I didn’t want to “waste time” or energy on working a side that just looked sloppy anyway.

Then I started getting shoulder pain—and surprise, it was from always loading the same side over and over again. Once I committed to training both sides, not only did the pain go away, but I started feeling stronger and more in control overall. And now? Some moves actually feel better on my “bad” side—who knew?