How To Use Hiking Poles For Beginners | Get It Right

To use hiking poles correctly, adjust the length so your elbow bends at 90 degrees when the tip touches the ground.

Most beginners grab hiking poles and start walking with them set at random lengths. The strap usually dangles loose or gets looped over a thumb. That makes the poles feel awkward and puts extra strain on your shoulders and wrists.

Setting up poles properly takes about two minutes and changes how your body moves on the trail. This guide covers length adjustment, strap technique, and rhythm—everything you need for your first hike with poles.

Length Adjustment: The 90-Degree Rule

Stand on flat ground and place the pole tip on the floor near your foot. Grip the handle and let your arm hang naturally. The correct height makes your elbow form a 90-degree bend.

A rough starting point is to set the poles about 2-3 inches below your armpit while standing upright, then fine-tune from there. Extend both sections equally for a balanced feel.

Lock the mechanisms firmly before each use. A pole that collapses mid-step can throw off your balance and risk a fall. Always double-check that the twist-locks or flip-locks are tight.

Why Strap Technique Matters More Than You Think

The most common beginner mistake is gripping the handle directly and letting the strap dangle. That puts all the weight into your hands and wrists, which tires quickly and can cause soreness on long hikes.

The correct method: insert your hand upward through the bottom of the strap, then pull it down over your palm and grab the handle. Now the strap bears weight, not your grip. Your hand can relax between plants because the pole stays attached.

• Less hand fatigue: The strap transfers load to your wrist and arm, letting you hold the handle with an open palm rather than a death grip.
• Better safety during a fall: If you stumble and need to let go, the pole falls away from your body instead of trapping your wrist against the ground.
• More efficient force transfer: Each push from your shoulder goes through the strap directly into the pole, improving leverage on steep sections.
• Easier to stow and retrieve: With the strap properly fitted, you can let go of the handle briefly to grab a water bottle without losing the pole.
• Natural wrist alignment: The strap keeps your wrist in a neutral position, reducing strain during repetitive planting motions.

Take five minutes on flat ground to practice the up-through-the-bottom motion. It will feel backwards at first, but after a few minutes it becomes automatic.

Adjusting Your Poles for Uphill and Downhill

The 90-degree rule works for flat ground. As soon as the trail tilts, your pole length needs to change. Backpacker recommends you shorten poles uphill by about 5-10 centimeters to keep that elbow angle correct and avoid raising your shoulders.

On steep climbs, shorten both poles. This lets you push from a lower angle, engaging your upper body to take some load off your legs. Plant both poles ahead of you and press down as you step up—this double-pole technique helps on long, steep sections.

When descending, lengthen the poles by the same amount. Longer poles let you plant them downhill ahead of your body, creating a braking effect that reduces stress on your knees. Again, using both poles together provides the most stability on loose or rocky descents.

Terrain	Length Change	Technique
Flat	Baseline (90° elbow)	Opposite foot rhythm
Gentle uphill	Shorten 5-10 cm	Alternate poles or double-pole push
Steep uphill	Shorten 10-15 cm	Double pole together for power
Gentle downhill	Lengthen 5-10 cm	Plant slightly ahead for braking
Steep downhill	Lengthen 10-15 cm	Double pole ahead for stability
Side slope	Adjust individual heights (uphill pole shorter)	Use uphill pole for support

Terrain-based adjustments become second nature after a few hikes. When you feel your shoulders hiking up or your back bending, that’s a signal the poles need a tweak. Don’t be afraid to stop and adjust mid-trail—it takes ten seconds.

Walking Rhythm: The Opposite Foot Rule

Natural walking involves alternating arm and leg movement—left leg forward with right arm, then right leg with left arm. Pole technique mirrors that same rhythm. Plant the pole tip as the opposite foot hits the ground.

1. On flat terrain: Plant the left pole as your right foot steps forward, then the right pole as your left foot steps. This creates a steady four-point gait—two points of contact at all times.
2. On gradual uphills: Keep the alternating rhythm but shorten your poles first. The shorter length gives you better leverage without bending forward at the waist.
3. On steep climbs: Switch to both poles planted ahead together, then step up. This method, sometimes called the “herringbone,” reduces leg fatiguedramatically on sustained ascents.
4. On descents: Alternate poles again but extend them slightly downhill. Plant each pole slightly ahead of you rather than directly beside your foot to create a braking action.
5. On rocky or uneven ground: Slow down and plant each pole deliberately. Use the basket to prevent the tip from dropping into cracks. Move pole by pole rather than in a fixed rhythm.

If you find yourself tripping on your poles, slow down and focus on the opposite-foot rhythm. A common beginner error is planting the same-side pole as the foot, which makes you wobble. It helps to practice on pavement or an easy trail first.

Grip, Straps, and Safety Tips

Cork handles are widely preferred for long hikes because they mold to your hand shape and wick sweat better than foam or rubber. Foam grips are cheaper and lighter but wear faster. Rubber offers durability in wet weather but gets slippery.

Straps aren’t just for convenience. REI’s guide to correct strap technique emphasizes that a properly fitted strap supports your wrist and creates a safety release if you fall. For stream crossings or very technical terrain, remove the straps entirely so you can drop the poles instantly.

Always check locking mechanisms before each hike. Carry the rubber tips (called ferrules) for pavement or rocky surfaces to protect the carbide tip and reduce noise. Switch to the larger snow baskets in soft ground to keep the pole from sinking.

Grip Material	Best For
Cork	Long hikes, sweaty hands, all-day comfort
Foam	Budget-friendly, light use, cold weather
Rubber	Wet conditions, durability, vibration damping

The Bottom Line

Hiking poles reduce knee strain by up to 25% on downhill sections and improve stability on uneven terrain. Getting the basics right—90-degree elbow angle, correct strap insertion, and opposite-foot rhythm—makes them feel like a natural extension of your body rather than awkward accessories.

If you’re new to poles, spend fifteen minutes practicing on a flat grassy field before hitting a rocky trail. Your height, the terrain you hike most often, and the type of grip you prefer all affect which setup works best—visit a local gear shop or talk with a hiking guide at your nearest ranger station for hands-on fitting advice.