1. Hand and Grip Position

1.1. Relaxed Grip

The grip should be light and natural.
Beginners tend to hold poles too tightly, which creates stiffness and disrupts coordination.

Instructor cue:
“Hold the pole like a small bird — firm enough not to drop it, soft enough not to crush it.”

1.2. Wrist Alignment

The wrist should be neutral, not bent up or down.
Correct alignment allows efficient force transfer without strain.

1.3. Use of the Strap

The strap supports the hand so that the grip can relax during the push and release.
Ensure the strap is correctly fitted.

2. Pole Angle

Pole angle is one of the defining characteristics of proper Nordic Walking technique.

2.1. Forward-Pointing Angle

At the moment of pole plant, the pole should point backward, not vertically.

Ideal angle: about 45 degrees for most beginners.

This encourages propulsion rather than support.

2.2. Why Vertical Poles Are Incorrect

A vertical pole:

  • stops forward momentum

  • forces weight downward instead of backward

  • increases shoulder tension

  • disrupts rhythm

This is a very common beginner error.

3. Pole Placement Relative to the Body

3.1. Planting Near the Foot Line

The pole tip should plant slightly behind or next to the opposite foot — not ahead of the body.

Correct placement ensures:

  • smooth timing

  • balanced posture

  • correct push phase

3.2. Avoid Planting in Front

When poles are planted in front of the body, they:

  • pull the torso backward

  • break rhythm

  • reduce propulsion

  • increase joint impact

Instructor cue:
“Poles help you move forward — not stop you.”

4. Shoulder and Arm Position

4.1. Shoulder Relaxation

Shoulders must remain relaxed and low.
If tension appears, the pole angle and grip are usually incorrect.

4.2. Arm Path

Arms swing naturally, driven by the shoulder — not by bending the elbows excessively.

Correct path:

  • roughly parallel to the walking direction

  • close to the body

  • without lateral movement

5. Static Position Check (Instructor Tool)

Before walking with poles, instructors should perform a simple three-point check:

  1. Posture: tall, relaxed, centered

  2. Grip: soft hand, strap supporting the wrist

  3. Pole angle: backward, not vertical

If these three points are correct, beginners can safely start practicing coordination.

6. Common Beginner Errors

  • Planting poles vertically

  • Holding the pole too tightly

  • Leaning forward excessively

  • Planting poles too far ahead

  • Arm swing crossing in front of the body

  • Shoulders lifting during pole plant

Each of these errors affects rhythm and propulsion.

7. Instructor Strategy for Teaching Pole Position

7.1. Demonstrate slowly

A clear visual demonstration is crucial for beginners.

7.2. Let students practice while standing still

Before stepping, beginners must understand posture, angle, and grip.

7.3. Make micro-corrections

Focus on one correction at a time.

7.4. Reinforce the fundamentals repeatedly

Pole position is the base for the next lessons.

Key Takeaways

  1. Basic pole position determines technique quality from the first steps.

  2. Poles should be angled backward—not vertical or forward.

  3. Grip must be relaxed, supported by the strap.

  4. Pole placement near the foot line ensures coordinated movement.

  5. Instructors must correct fundamental errors early to prevent long-term habits.

Last modified: Friday, 27 March 2026, 7:50 PM