How strong do you need to be to start aerial straps?

aerial straps beginner Oct 06, 2026

Short answer: You do not need to be strong already. You need three things, and you can build them before or while you start: a grip you know and trust, stable shoulders, and a solid hollow body. If you can hold a hollow body on the floor for 30 to 45 seconds, you are in a good place to begin.

Why straps ask a lot from your body

Aerial straps are two long loops that hang above you. You hold them with your hands and wrists. Your whole bodyweight goes through your grip, your shoulders and your core, all the time.

There is no fabric to catch you if your technique breaks down. That is why preparation matters.

The 3 things you need

1. Your grip

Your hands are your only connection to the straps. So grip comes first.

There are three main straps grips:

The slider grip. Your hand goes inside the strap and the slider locks your wrist in place. It is stable and it reduces fatigue.
The choker grip. You tie a loop at the end of the strap. Your thumb faces up, and the loop tightens under your bodyweight.
The knot grip. A knot is tied in the middle of the strap and your wrist connects into it. It feels more fixed and direct.

2. Your shoulders

Straps ask your shoulders to work in ranges most people never train: support above your head, rotation while you are upside down, and control while your bodyweight pulls you down.

Shoulder injuries are the most common straps injuries. They almost always come from skipping this step.

3. Your hollow body

Nearly every straps position relies on a strong hollow body. It is the shape that keeps you rigid and controlled, so you do not swing loosely.

A simple test

Lie on the floor and hold a solid hollow body. If you can hold it for 30 to 45 seconds, you are in a good starting position.

Here is the minimum to have before you start:

3 to 5 clean pull-ups
Touch your feet in a pike
5 leg lifts to 90 degrees
10 shoulder shrugs

What if you are not there yet?

That is completely normal. It does not mean straps are not for you.

It means a structured strength program should come before your first sessions on straps, or alongside them. Not after.

Strength is not everything

Many artists think they are not strong enough. Often, the real block is position and control.

You need a minimum of strength. Once you have that minimum, do not add more pull-ups. Work on your flexibility and on the positions of each movement.

That is also why the order matters. Start by knowing your grip. Then learn basic static positions, like the meathook and skin the cat. Do not copy tricks in the order you see them on Instagram.

Do you need a background in another discipline?

No. People come to straps from pole, silks, calisthenics, dance and circus. Others are complete beginners. What changes is your starting point, not whether you can start.