Routeburn Track, New Zealand

HIKING EQUIPMENT

How to Use Walking Poles on Hikes

Published 12 April 2025

Want to make sure you're using your walking poles to their full potential? Keep reading to find out how to properly use them for optimal support and stability on your next hike.

Walking poles are one of the most underrated pieces of hiking equipment. Used correctly, they can reduce strain on your knees by up to 25%, improve stability on challenging terrain, and even enhance your overall hiking performance.

Whether you're heading on long, flat hikes and want to up your workout game, hiking mountainous terrain, or traversing alpine ridgelines in winter, knowing how to properly adjust and use your poles can make a significant difference in your outdoor experience. This guide walks you through everything from choosing the right poles to mastering techniques for various terrains, including how to optimize your approach for both uphill climbs and downhill descents.

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Choose the Right Walking Poles for You

First Step

The first step is to choose the correct walking or hiking pole for your needs. Heading on long, flat hikes and want to up your workout game? Go for a Nordic-style walking pole. Hiking mountainous terrain? Try a supportive hiking pole to make your climb easier. Climbing Everest? You might need a little more than a set of walking poles for that one.

A quick note on pole anatomy: Your pole(s) will come with a range of features to allow you to adapt them to different types of terrain. A key feature is the three interchangeable additions to the end of your pole, which you can swap out according to your needs. The 'tip' is a pointy end that bites into soft earth and ice (and is the most commonly replaced part of the pole as these can loosen or get stuck between rocks and lost mid-trek). The 'paw' is a rubber end that is best used for walking on pavement, and the 'basket' is mostly used for sand, snow or soft dirt surfaces.

Versatile

Aluminum Poles

Kathmandu's aluminum walking poles offer excellent durability and value. These poles can take a beating on rough trails and are less likely to snap under pressure compared to carbon alternatives. While slightly heavier, the weight difference is minimal for most day hikers. The slight flexibility provides natural shock absorption that many hikers prefer for long-distance comfort.

Ultralight

Carbon Fiber Poles

Kathmandu's carbon fiber walking poles provide maximum weight savings for ultralight enthusiasts and long-distance trekkers. The reduced weight is most noticeable on extended hikes and at higher elevations where every gram counts. Carbon fiber's natural vibration dampening properties also reduce arm fatigue. While more expensive and potentially more fragile in extreme conditions, the performance benefits make them worth the investment for serious hikers.

Key Takeaways

Choose aluminum poles for durability and value
Consider carbon fiber for weight savings on long hikes
Look for poles with reliable locking mechanisms
Ensure height adjustability suits your height and terrain needs

Choose / Setup / Grip / Walk / Store

That's the first step done! Now that you've chosen the right poles, let's set them up properly for your adventures.

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Set Up Your Walking Poles

Proper Adjustment

Start with your arms at a 90-degree angle bent at the elbow. Adjust your pole sections from the bottom up, lengthening or shortening them so that they fit comfortably and make contact with the ground when your arms are bent. Generally, you'll find that the handle should be in line with your hip level for flat terrain. When you reach steep sections, you'll want to adjust your poles—shortening them for uphill climbs and lengthening them for descents (we'll cover this in detail later).

Next, loop your hands through the wrist strap, gripping the handle and ensuring the strap isn't twisted. Tighten the strap so that the pole won't fall if you release your grip, but loose enough so that your hand isn't restricted or uncomfortable.

Trail Tester

From the Trail

Tested on Kepler Track

"I mark my preferred pole height with a thin line of nail polish on each section. This makes setup much faster when I'm on the trail and ensures I always have the same comfortable height. For different terrains, I note multiple markings - one for flat sections, one for uphill, and one for downhill."

Key Takeaways

Adjust pole height to create a 90° angle at your elbow
Secure the locking mechanisms properly to prevent slippage
Mark your preferred settings for quick future setup
Choose the right tip for your terrain (rubber for pavement, metal for trails)

Choose / Setup / Grip / Walk / Store

Now your poles are set to the right height! Next, we'll cover how to properly grip your poles for maximum comfort and efficiency.

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Come to Grips

Hand Technique

Once you have set up your walking poles, spend a little time mastering your grip with a quick stroll around the neighbourhood. Slip your hands through the strap, securing the strap in place with your thumbs. Start by gripping the pole with your thumb and forefinger, then closing the rest of your hand loosely around the grip. Don't hold your walking poles with an overly tight grip – the wrist straps will keep your poles secure.

The straps on your poles act as shock absorbers as you walk. They free your hands from vibrations that run up the pole. With this in mind, try adjusting your strap so that as you grip the handle just with your fingertips, the strap should support your hand. Doing this will help to reduce any fatigue in your wrists that may come from flicking your poles ahead of you during an entire day of hiking. So remember, let the straps do the work during the majority of the hike, but keep a firmer grip when navigating descents or unstable footing.

Equipment Expert

From Our Store Team

10+ Years Experience

"The most common mistake I see is hikers gripping their poles too tightly. This causes hand fatigue and can lead to blisters on longer hikes. The strap should be doing 70% of the work. If you properly thread your hand through the strap from below (not from the top), it naturally distributes the pressure across your palm when you push down. This technique alone can transform your hiking experience, especially on multi-day treks."

Key Takeaways

Thread your hand through the strap from below, not from the top
Maintain a loose grip on the handle to prevent fatigue
Let the strap support your weight during the push-off phase
Only tighten your grip when navigating technical terrain

Choose / Setup / Grip / Walk / Store

Perfect! You've got the grip technique down. Now let's put it in motion with the right walking technique.

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Your Walking Pole Technique

Movement Pattern

One of the biggest mistakes people make when using walking poles is to use too much arm motion. Try keeping your arms in a neutral position, using your shoulders to push yourself forward rather than the poles themselves. Pivot the opposite pole forward with a flick each time you take a step. A great way to start is to just let your poles drag behind you as you walk. As you begin to forget that they are there, slowly introduce them into your walking style, digging the tips into the dirt slightly ahead of you. This will help you use your walking poles as an extension of your gait, rather than a separate propellant.

Adapting Your Technique to the Terrain

The most efficient technique is to use your poles in opposition to your feet. When your right foot moves forward, your left pole should move forward, and vice versa. This diagonal pattern mimics your natural walking rhythm and provides the most stability. As you encounter different terrain, you'll need to adjust both your pole length and technique—especially when tackling hills.

Essential Walking Pole Techniques

Master these three basic techniques to get the most from your trekking poles in different terrain conditions.

Beginner Friendly

Diagonal Stride

The Basics: Alternate your poles with opposite legs (right foot forward, left pole forward) - similar to your natural walking rhythm.

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When to use:

For flat trails and gentle terrain (your default technique)

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Key benefits:

Maintains natural walking rhythm, provides steady momentum, reduces strain on knees

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Quick tip:

Keep a relaxed grip and plant each pole slightly behind your hand

Downhill Specialist

Double Pole Plant

The Basics: Plant both poles ahead of you before stepping downhill - creating a stable platform before moving forward.

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When to use:

Steep downhill sections and loose terrain

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Key benefits:

Provides maximum stability on difficult descents, significantly reduces impact on knees

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Quick tip:

Keep poles slightly wider than shoulder width and take smaller steps for better control

Technical Terrain

Swing Forward

The Basics: Plant both poles forward, then step carefully between them - creating a stable triangle with your body.

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When to use:

Uneven surfaces requiring precise foot placement

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Key benefits:

Creates a stable platform for careful foot placement in tricky spots, including stream crossings

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Quick tip:

Maintain three points of contact with the ground when possible (two poles and one foot)

FIELD TESTED

We're out there testing for you

Our team tested these techniques on the Routeburn Track to perfect the natural walking pole motion

Key Takeaways

Move poles in opposition to your feet (right foot, left pole)
Keep arm movements natural and relaxed
Plant poles slightly ahead of you on flat terrain
Prepare to adjust your technique when the trail changes from flat to hilly (more on this in section 6)

Choose / Setup / Grip / Walk / Store

Great! You've mastered the basic walking technique. Now let's learn how to properly care for and store your poles.

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Store Your Walking Poles Correctly

Gear Maintenance

Before storing your poles away after a hike, make a mark on each adjustable section in permanent marker so that you don't have to measure the height each time. If you've been trekking in wet climates, disassemble and dry your poles before storing to ensure they stay in the best condition possible. If you find your poles become dirty or the mechanism becomes stuck, follow the manufacturer's instructions to clean them.

Twist-Lock

Twist-Lock Maintenance

Kathmandu's twist-lock poles require occasional maintenance to ensure the internal expander continues to grip properly. After particularly muddy hikes, disassemble the poles and gently wipe the expander mechanism with a damp cloth, allowing it to fully dry before reassembly. Once or twice a season, apply a very small amount of silicone lubricant to the expander to prevent sticking.

Lever-Lock

Lever-Lock Maintenance

Kathmandu's lever-lock (flip-lock) poles feature external clamps that may require occasional adjustment to maintain proper tension. If your poles begin to slip under weight, use the adjustment screw on each lever to tighten the clamping force slightly. Clean any grit from the locking mechanism after muddy hikes by opening the lever and wiping with a damp cloth. Check the lever bolts periodically to ensure they remain tight, especially after extended use on rough terrain.

Key Takeaways

Mark your preferred height settings for quick setup
Dry poles completely before storage, especially the locking mechanisms
Clean and maintain locking systems based on their specific type
Regularly inspect and replace worn tips to maintain traction

Choose / Setup / Grip / Walk / Store

You now know how to maintain your poles properly! Ready for an advanced tip on using poles on hills?

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Using Walking Poles on Hills

Advanced Technique

Walking poles aid in your stability when taking on hills, especially for any hairy switchbacks. They also help share the load that can be placed on your knees and leg muscles by better incorporating your shoulders and back muscles into your movement. Walking poles can be used to protect yourself on steep sections when heading downhill. However, never rely solely on walking poles to protect you from a fall and never place all of your body weight on them. A failure in the pole's locking mechanism can mean a large fall for you. Use them as a stability aid only and not a crutch.

While some people like to adjust the length of their poles specifically when scaling a hill, this isn't always necessary, but the general rule is that you want shorter poles going uphill and longer poles going down.

Pole Height by Terrain Type

Different terrain requires different pole length for optimal support and comfort. The table below shows recommended adjustments, and you can use the interactive visualization to see how it works.

Key Takeaways

Shorten poles by 5-10cm when climbing steep uphill sections
Lengthen poles by 5-10cm when descending steep downhill sections
Use a wider pole placement on technical or unstable terrain
Never put your full body weight on poles—they're for balance, not support

Complete Guide

Congratulations! You've completed our comprehensive guide to using walking poles effectively. You're now ready to hit the trails with confidence and proper technique.

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Pole Pro

2025

Congratulations! You've Earned Your Pole Pro Badge

You've completed Kathmandu's guide to using walking poles effectively. You now understand how to select, set up, and use poles for optimal support and stability on any trail.

Ready to put your pole skills into practice? Share this badge on social with #KathmanduAdventurer or visit your nearest Kathmandu store for personalized advice on selecting the perfect poles for your next adventure.

Continue Your Outdoor Journey

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How to Use Walking Poles on Hikes

Choose the Right Walking Poles for You

Aluminum Poles

Carbon Fiber Poles

Key Takeaways

Choose / Setup / Grip / Walk / Store

Set Up Your Walking Poles

From the Trail

Key Takeaways

Choose / Setup / Grip / Walk / Store

Come to Grips

From Our Store Team

Key Takeaways

Choose / Setup / Grip / Walk / Store

Your Walking Pole Technique

Adapting Your Technique to the Terrain

Essential Walking Pole Techniques

Diagonal Stride

When to use:

Key benefits:

Quick tip:

Double Pole Plant

When to use:

Key benefits:

Quick tip:

Swing Forward

When to use:

Key benefits:

Quick tip:

We're out there testing for you

Key Takeaways

Choose / Setup / Grip / Walk / Store

Store Your Walking Poles Correctly

Twist-Lock Maintenance

Lever-Lock Maintenance

Key Takeaways

Choose / Setup / Grip / Walk / Store

Using Walking Poles on Hills

Pole Height by Terrain Type

Key Takeaways

Complete Guide

Congratulations! You've Earned Your Pole Pro Badge

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