Hiker using trekking poles in winter terrain — proper trekking pole technique

How to Use Trekking Poles (2026 Form Guide)

By Jake Thornton10 min read

The Quick Version

Adjust pole length so your elbow forms a 90° angle on flat ground. Insert your hand UP through the strap from below (not down through), then grab the handle — let the strap take weight, not your grip. Plant the pole opposite your forward foot. Shorten 5-10 cm for uphill, lengthen 5-10 cm for downhill. Two poles, never one. Done correctly, poles reduce knee compression by up to 25% on descents.

A physical therapist demonstrates correct strap technique and pole adjustment — the technique change at minute 1:30 is what most hikers get wrong on day one.

Step 1: Size the Poles Correctly

The single biggest mistake new pole users make is wrong length. Set poles too long and your shoulders will burn within an hour. Too short and you'll hunch over and your back will hurt. The right length creates a relaxed 90° elbow bend.

Stand upright with arms at your sides. Set both poles to a length where when you grip the handles, your forearms are parallel to the ground and your elbows form right angles. The pole tips should rest on the ground naturally. Most adult hikers find this in the 110-130 cm range. Hikers under 5'4" typically need 100-115 cm; hikers over 6'2" need 130-145 cm.

Step 2: The Strap Technique Most People Get Wrong

Hikers with trekking poles on a mountain ridge demonstrating proper strap technique
Done correctly, the wrist strap supports your weight when you push down — not your grip. Forearm fatigue drops dramatically with proper strap use.

The instinct is to put your hand down through the strap loop, like putting on a watch. Do the opposite. Insert your hand UP through the strap from below, then grab the handle. Your wrist rests against the inside of the strap; the loop wraps over the back of your hand.

The point of this is load transfer. When you push down on the pole during a descent, the strap presses against your wrist and transfers the force through your arm to your shoulder. Your fingers don't need to grip the handle hard at all — many experienced hikers walk for hours with their hands partially open, supported entirely by the strap.

Step 3: Walking Form on Flat Ground

The natural rhythm: plant the pole on the opposite side from your forward foot. Left pole forward when right foot lands; right pole forward when left foot lands. This creates a smooth nordic-walking gait that distributes effort across all four limbs instead of just your legs.

Keep your grip relaxed. The handle should sit loosely in your palm, with the strap doing the work. If your forearm or hand is fatiguing after 30 minutes of hiking, you're gripping too hard or the strap is set wrong.

Step 4-5: Adjusting for Climbs and Descents

Uphill: shorten 5-10 cm

On climbing terrain, shortening the poles keeps your forearms in a power position. Plant the tips slightly ahead of your forward foot and push down — your arms drive you forward and up, taking some load off your quads and glutes. This is especially helpful with a heavy pack on long ascents. Most lever-lock poles allow a 5-second length adjustment without removing the poles from your hands.

Downhill: lengthen 5-10 cm

On descents, lengthen the poles so the tips reach the ground below your feet. Plant tips ahead of where your foot will land — the pole acts as a brake, slowing your forward momentum and absorbing the impact your knees would otherwise take. Peer-reviewed research measures up to 25% reduction in knee compression force on steep descents with proper pole use. For hikers with knee issues, this is the single biggest reason to use poles.

Step 6: Side-Hill and Special Terrain

Traversing side-hill terrain requires asymmetric pole length: shorten the uphill pole and lengthen the downhill pole so both tips touch the ground evenly. This keeps your shoulders square and prevents the high foot from doing all the work. Modern lever-lock poles let you adjust each pole independently in under 30 seconds.

For technical scrambling and rock hopping, collapse and stow the poles. You need both hands free for grabbing rocks and balancing. Most poles fold short enough to fit in side-pocket compression straps; folding Z-poles like the Black Diamond Distance Carbon Z break down to 13-15 inches.

Common Mistakes to Avoid

  • Strap on wrong: hand down through loop instead of up. Fix: re-watch the strap section.
  • Death-gripping the handle: hand and forearm fatigue. Fix: relax grip, let strap take load.
  • Same length all day: shoulders burn on climbs, knees jolt on descents. Fix: adjust 5-10 cm at terrain transitions.
  • Planting too far ahead: pole gets in the way of your stride. Fix: plant slightly forward, not way ahead.
  • Using one pole: creates asymmetric gait fatigue. Fix: always use two for hiking.

Frequently Asked Questions

What length should my trekking poles be?
Adjust poles so when you grip the handles with arms at your sides, your elbows form a 90-degree angle with the pole tips on the ground. For most adults this is 110-130 cm. Hikers under 5'4" typically need 100-115 cm; hikers over 6'2" need 130-145 cm. Adjust shorter for uphill (5-10 cm shorter) and longer for downhill (5-10 cm longer) — most lever-lock poles take 5 seconds to readjust on the trail.
How do I attach the wrist strap correctly?
Insert your hand UP through the strap from below, then grab the handle. Your wrist rests against the strap from the inside; the loop wraps the back of your hand. When you push down on the pole, the strap takes most of the weight — not your grip. This is opposite of how most people instinctively put on the strap (down through the loop). Watch the technique once and it becomes obvious; the difference in arm fatigue over a 10-mile day is significant.
Do trekking poles really save your knees?
Yes — peer-reviewed research shows trekking poles reduce knee compression force by 12-25% on descents, with greater reduction on steeper slopes. The poles redirect impact through your arms and core to the ground, bypassing the knee joint. For hikers with existing knee issues, descending pain, or arthritis, this is a meaningful benefit. Studies also show poles improve balance and reduce fall risk on uneven terrain, especially when carrying a heavy pack.
Should I use trekking poles uphill?
Yes, but adjust the technique. Shorten poles 5-10 cm for uphill so your arms aren't reaching too high. Plant the tips slightly ahead of your forward foot and push down to drive yourself upward. This transfers some climbing load from legs to arms, which reduces quad burnout on long ascents. The exception: very steep technical climbs where you need both hands free for scrambling — collapse and stow the poles temporarily.
Why do my hands and forearms hurt from poles?
Three common causes: (1) you're gripping the handle too tightly — relax your grip and let the strap support load; (2) you're not using the strap correctly (push down through the strap, not by squeezing the handle); (3) poles are too long, forcing you to lift your arms unnaturally. Fix grip technique first — if your hand can be partially open while still controlling the pole, you're doing it right. The strap is the load-bearing element, not your fingers.
Do I need two poles or just one?
Two is much better than one for hiking, even though one is better than none. Two poles distribute load symmetrically across both arms and provide twice the balance support. Walking with one pole creates an asymmetric gait that fatigues unevenly and offers limited descent braking. The exception: hand injuries, photography (you need a free hand for camera), or scrambling routes where one hand must be free. For pure hiking, always use two.

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