Strength Training Benefits For Ballet Dancers | Kendall Baab

Welcome to the Ballet Science Podcast, where we bring science into the studio to help dancers of all ages and abilities perform their best on stage and off. In this episode, host Caroline Simpkins, PhD, is joined by Kendall Baab, a Los Angeles–based strength and conditioning coach, dance science educator, and founder of Body Kinect.

We dive into how strength training can transform ballet technique, reduce injury risk, and build confidence for dancers, from young studio students to pre-professional and professional performers.

In this episode, we cover:

• Kendall’s journey from studio dancer to dance science and strength coach
• How lifting weights improved her own dancing (goodbye, low back pain!)
• The lingering myth that strength training makes dancers “bulky” or less flexible, and why that’s not true
• Key biomechanical benefits of strength training for ballet (balance, jumps, leg height, endurance)
• Why upper-body and core strength are essential for turns, jumps, and overall control
• Foundational movement patterns every dancer should train (squat, lunge, hinge, push, pull, single-leg, carry, rotation)
• How strength work can help prevent chronic overuse injuries and support long-term career longevity
• What movement efficiency means in ballet and how coordination + strength improve performance
• Practical advice for dancers who are new to cross-training (bands, weights, gym confidence, simple starting routines)
• Why pointe work demands full-body strength, not just calf raises and Therabands

Whether you’re a ballet dancer, studio teacher, dance parent, or love the science behind movement, this episode will give you practical, evidence-informed insights you can use right away.

Follow Kendall Baab:

Website: https://www.bodykinect.org/

Instagram: https://instagram.com/trainwithkendall

YouTube: https://https://www.youtube.com/@trainwithkendall

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Logo Photo: Richard Calmes