How to Use Nordic Walking Poles

Nordic walking poles originated from cross-country ski poles used during the summer by competitors to stay in shape. The motion used is similar to that used when cross-country skiing, though the swings are shorter because there is no gliding. The Nordic walking poles are shorter than the original cross-country ski poles for easier use while walking because of the shorter stride length. Nordic walking provides a similar full-body workout to cross-country skiing because it uses a significant portion of the upper body, including core muscles and arms.

Instructions

    • 1

      Adjust the length of the Nordic walking poles using the method provided by the specific manufacturer. When standing comfortably with the tip of the poles on the ground next to your shoe, your lower arm should be at an almost 90 degree angle, with your hands slightly lower than your elbows.

    • 2

      Slide your hands into the wrist straps from underneath, gripping both the strap and the pole, and tighten them so they are comfortably firm but not too tight. This helps distribute the weight through the strap and pole rather than putting it all on your hand.

    • 3

      Swing each pole with the opposite foot, your hand gripping the pole as it hits the ground and releasing it as moves behind you and leaves the ground. The poles point back at a diagonal as you walk, with the tip hitting the ground at about the same point as the leading foot.

    • 4

      Swing the poles from the shoulders rather than the elbows, involving more of the upper body and core muscles. The elbows should not bend much.