How to Use Trekking Poles Properly: A Beginner’s Guide

# How to Use Trekking Poles Properly: A Beginner's Guide

You bought the poles, unfolded them in the living room, and immediately thought: these feel awkward. That is completely normal. Almost every beginner feels clumsy with trekking poles for the first few minutes, because nobody ever taught them the actual technique.

Here is the good news: there is not much of a learning curve. A five-minute setup in your driveway and one easy practice walk gets you almost all the way there. The rest is just letting your body settle into a rhythm on real trails.

This guide covers sizing, straps, walking rhythm, and hill and stream-crossing technique, with all technique guidance verified against REI Expert Advice.

Why Trekking Poles Are Worth Learning

Before technique, it helps to know what poles actually do for you.

They reduce strain on your knees. On descents especially, planting a pole ahead of each step transfers some impact from your knees to your arms and shoulders. If your knees ache after weekend hikes, poles often make the difference between a fun day and a painful Monday.

They add balance on tricky ground. Two extra points of contact stabilize you on loose gravel, slick roots, and rocky scrambles. Think of it as upgrading from two-wheel drive to four-wheel drive.

They share the workload. Poles recruit your arms, shoulders, and core, so your legs do not carry the whole burden. On long climbs, that shared effort can be why you finish strong instead of running out of gas.

They build confidence. Beginners often stare at their feet on technical terrain. With poles handling some stability work, you can look up and enjoy the scenery.

Poles are not just for hardcore backpackers. REI's Expert Advice guide notes they can aid just about anybody on the trail, from strong long-distance hikers to total beginners.

Set Your Pole Length First: The 5-Minute Setup

Improperly sized poles are the number one reason beginners hate trekking poles. Poles that are too long hike your shoulders toward your ears and cause neck soreness. Poles that are too short make you hunch. Both feel terrible, and both are fixable in about five minutes.

The 90-degree elbow rule

REI's sizing guidance is simple: hold the pole with the tip on the ground near your foot, and your arm should make a 90-degree bend at the elbow. That is your baseline length for general hiking, flat trails, and short uphill or downhill stretches.

1. Stand on flat ground in your hiking shoes (footwear thickness changes your effective height, so set poles in the shoes you will hike in).
2. Plant the pole tip on the ground beside your foot and grip the handle.
3. Check your elbow. Close to a right angle, shoulders relaxed, wrist neutral: you found your baseline.
4. If your shoulders feel lifted or pushed into your pack straps, the poles are too long. If you feel hunched, they are too short.
5. Note the number on the measurement markings printed on the shaft. Next time you can set up in seconds.

A tip for three-section poles

If your poles have three sections, REI recommends setting the top adjustment mid-range first, then dialing in the angle with the bottom adjustment, so trail tweaks usually need only the top lock.

Get close to 90 degrees. Comfort is the final judge.

Trekking Pole Sizing Chart

The 90-degree rule is the real test, but a chart gives you a starting point. The ranges below are approximate starting settings widely used across the industry, consistent with REI's own sizing table (which places hikers around 5 feet 8 inches to 5 feet 11 inches at roughly 120 cm, and 6 feet and taller at roughly 130 cm). Always confirm with the elbow test.

Your Height	Approximate Starting Pole Length
Under 5'1" (155 cm)	100 cm (39 in.)
5'1" – 5'7" (155 – 170 cm)	110 cm (43 in.)
5'8" – 5'11" (173 – 180 cm)	120 cm (47 in.)
6'0" and taller (183 cm+)	130 cm (51 in.)

Set the pole to the suggested length, then confirm with the elbow check.

Use the Wrist Straps Correctly

This is where most beginners go wrong, and fixing it changes everything. The wrist strap is not there just to keep you from dropping the pole. It is a load-bearing surface you are supposed to push against, the same way cross-country skiers do.

The right way, step by step

1. Let the strap hang in its loop.
2. Slide your hand up through the bottom of the loop, so your palm comes up from underneath.
3. Close your hand down over the strap and grip the handle, so the strap cradles the heel of your hand.

Done correctly, the strap supports your wrist and you push down through it instead of squeezing the handle. REI notes proper adjustment also lets you let go for a photo or snack and grab the pole back in the right position.

Adjust the strap itself

Set the loop so your hand lands where it wants to rest on the grip: snug enough to support you, loose enough to slide out easily. This matters doubly with gloves.

The mistake almost everyone makes

The common error is threading your hand down from above, which puts the strap on the wrong side of your hand so it cannot support your weight. If your straps have never felt useful, this is almost certainly why.

The Basic Walking Rhythm

With poles sized and straps correct, the walking part is refreshingly simple. REI's advice here is reassuring: most hikers pick up the rhythm quickly.

Alternate your poles and legs

Plant the pole in time with the opposite foot: right foot, left pole; left foot, right pole. This mirrors your natural arm swing and takes some weight off each leg.

If you fall out of the rhythm, do not stare at your feet. Just keep walking while lifting the poles off the ground for a moment, then start planting again. Your body finds the pattern on its own within minutes.

Walk naturally and push back

Walk with a natural arm swing, angling the poles slightly behind you as you plant them, so each contact works like a springboard. Aim for a gentle push-off; jamming poles down only shocks your arms and shoulders.

Keep a relaxed grip

Let the straps do their job. Your hand should rest lightly on the grip, with the strap carrying much of the downward pressure. Gripping tightly is the fastest route to forearm fatigue and blisters, and it is entirely avoidable.

Uphill Technique: Shorten and Push

Climbing is where poles pay for themselves, because your arms share the work your legs are doing. But you need to adjust for the slope.

Shorten your poles

For long climbs, shorten each pole about 5 to 10 cm (2 to 4 inches) from baseline, per REI. The steeper the slope, the shorter the poles, which gives more leverage and more secure plants.

Your shoulders are the judge. Poles should help you climb without shoulder strain. If your shoulders feel like they are in an unnatural, lifted position, or as if they are being pushed into your backpack straps, shorten the poles more.

Plant and push

On moderate climbs, keep your alternating rhythm, plant each pole slightly ahead and beside you, and push down through the strap to drive yourself upward. Lean slightly into the hill and let your arms take some load off your quads.

On steep, short bursts, double plant: plant both poles ahead at the same time, step up with both feet, then plant both again. This gives maximum stability and the combined power of both arms. Just avoid yanking yourself upward so hard that you strain your shoulders.

Downhill Technique: Lengthen and Plant Ahead

Descents are where beginners get hurt and where poles help most. The technique mirrors climbing.

Lengthen your poles

For long descents, lengthen each pole about 5 to 10 cm (2 to 4 inches). Raising your hands keeps you upright for better balance and shifts some of each step's impact to your poles and upper body, giving tired knees a break with every plant.

Plant ahead and stay upright

Plant your poles ahead of your body before each step lands. Let the poles absorb impact and control your speed on loose or steep ground. Keep your torso upright rather than leaning forward over your knees, a common downhill posture that beats up joints. On steep descents, double planting works here too: both poles down, two steps, repeat.

One caution: do not lean on your poles so heavily they become crutches doing all the work. They assist and stabilize; they are not designed to carry your full weight the way a walker or medical cane would.

Traverses, Stream Crossings, and Obstacles

Traversing a slope

When walking across a hillside for a long stretch, set the uphill pole shorter and the downhill pole longer, as needed for comfort. This keeps your body upright and "even" on the hillside instead of leaning into the slope.

Stream and river crossings

Poles provide much-needed stability when wading. Per REI, make sure each plant is securely on the bottom before moving your feet, and lengthen your poles if the water is deep or the bottom is rocky.

Extra pointers: face slightly upstream, keep two points of contact on the bottom at all times while the other foot moves, and unbuckle your pack's hip belt before deep crossings so you can ditch the pack quickly if you slip.

Rocks, logs, and puddles

• Large rocks: plant both poles firmly beside the rock and push down to help vault yourself up and over.
• Logs: plant the poles behind the log for stability as you step over. On a log crossing water, use them as balance aids on either side.
• Puddles: go around the edges using poles for stability, or plant both and hop across.

When Poles Help Most

You do not need poles for every flat park walk. They earn their place in these situations:

• Sore or aging knees. Descents are the classic case. Poles absorb some of the pounding that would otherwise go straight into your joints.
• Balance challenges. Loose scree, wet roots, icy patches, and uneven rock all get easier with four points of contact.
• Heavy packs. The heavier your load, the more your knees and ankles feel every step. Poles redistribute some of that load to your upper body, which matters most on overnight trips.
• Long climbs. Sharing work with your arms delays leg fatigue, so you can go farther before your legs give out.
• Recovery and confidence. Poles lower the stakes of every step for new hikers or those returning from injury, letting your upper body share the load. If you are recovering from an injury, check with your doctor or physical therapist first.
• Stream crossings and sketchy terrain. Anytime the ground feels uncertain, poles act as probes and stabilizers.

When can you leave them home? On short, smooth, flat walks with no pack, poles add little. In dense brush or on ladders, they can get in the way. For a beginner weekend hiker, though, bringing them on any trail with real elevation is a safe default.

Common Beginner Mistakes (and How to Fix Them)

Almost every beginner makes at least two of these.

1. Wrong pole length. Too long and your shoulders creep up; too short and you hunch. Fix: the 90-degree elbow test in your hiking shoes, then adjust 5 to 10 cm for sustained climbs and descents.

2. Threading the straps from the top. The most common mistake of all, and it makes straps useless. Fix: hand goes up through the bottom of the loop, then down onto the grip, so the strap supports your palm.

3. Death-gripping the handles. Squeezing hard causes forearm fatigue and blisters. Fix: loosen your grip and let the straps carry the downward pressure.

4. Planting too far ahead. Reaching way out front turns poles into brakes and throws off balance. Fix: plant beside or slightly ahead of your lead foot, and angle poles slightly back to push off.

5. Never adjusting for terrain. One parking-lot setting for the whole hike wastes the main advantage of adjustable poles. Fix: shorten for long climbs, lengthen for long descents, split the difference on traverses. You only need to adjust for sustained grades, not every little roller.

6. Forgetting to lock the mechanisms. An unlocked pole that collapses mid-stride can dump you forward. Fix: after every adjustment, confirm the lever or twist lock is fully engaged. Push the pole firmly against the ground before trusting it.

7. Ignoring tip choice. Carbide or steel tips are great on dirt and rock but clatter on pavement and can damage sensitive surfaces. Fix: carry your rubber tip protectors. REI recommends them on hard surfaces like asphalt and in sensitive areas. They weigh nothing.

Your First Practice Hike

You do not need a mountain. Try this 15-minute drill before your first real hike:

1. Driveway setup (5 minutes). Size the poles with the elbow test, adjust the straps, and practice the hand-up-through-the-bottom motion until it feels natural.
2. Flat walk (5 minutes). Walk a park path using the alternating rhythm. Focus on a light grip and poles angled slightly back. Lose the rhythm? Lift the poles and restart.
3. A small hill (5 minutes). Shorten the poles 5 to 10 cm and climb with alternating plants, then lengthen them and descend planting ahead. Notice how the descent feels with poles taking some of the load.

Most beginners report the poles feel natural within the first mile.

Quick Maintenance Tips

Poles last for years with a little upkeep:

• Clean the locks. Wipe grit out of lever and twist locks so they keep gripping. A slipping lock is usually a dirty lock.
• Dry the straps. After sweaty or rainy hikes, let straps air-dry before storing to avoid mildew, as REI recommends.
• Check the baskets. The small baskets near the tips stop poles from sinking into mud and snow. Swap to larger snow baskets for winter.
• Inspect the tips. Carbide tips wear down over time; replace them when smooth, and keep rubber protectors in your pack.
• Collapse for travel. Collapsed poles fit in luggage and car trunks.

FAQs

How long should trekking poles be for a beginner? Start with the 90-degree elbow rule: with the tip on the ground by your foot, your elbow should bend at roughly a right angle. As a rough starting point, many hikers between 5'8" and 5'11" land around 120 cm, and hikers 6 feet and taller around 130 cm. The elbow test is the final authority.

Do I really need to use the wrist straps? Yes, and correctly. The straps are designed to bear weight, not just keep the pole attached. Thread your hand up through the bottom of the loop, then grip down over the strap. Used this way, they cut hand and forearm fatigue dramatically. Threaded from the top, they do almost nothing.

Should I use one pole or two? Two for almost all hiking. A pair gives balanced, symmetrical support and shares the workload between both arms. Beginners learn faster and stay steadier with two.

How much should I shorten or lengthen poles on hills? About 5 to 10 cm (2 to 4 inches) from your flat-ground baseline, per REI Expert Advice. Shorten for long climbs, lengthen for long descents, and let your shoulders be the judge: if they feel lifted or strained, adjust further.

Can trekking poles help my knees? They reduce the strain your knees absorb, especially on descents, by shifting some impact to your arms and upper body. Many hikers with knee soreness hike longer with less post-hike aching using good downhill technique. They are a support tool, not a medical treatment.

What is double planting, and when should I do it? Planting both poles at the same time, taking two steps, then planting both again. Use it on steep climbs, steep descents, stream crossings, and big step-ups onto rocks, anywhere you want maximum stability. Keep your shoulders comfortable and avoid yanking yourself upward.

Your Turn on the Trail

Trekking poles make hiking easier and more enjoyable from the very first use, as long as the setup is right. Size them with the 90-degree rule, thread the straps from underneath, find your alternating rhythm, and adjust for the terrain. Do the 15-minute practice drill, then notice how your knees feel on the way down. See you out there.