What are Nordic Walking Poles? The Complete Guide to Full-Body Fitness Walking

If you've ever seen people walking briskly with poles that look like cross-country ski poles, you've witnessed Nordic walking. But these aren't ordinary trekking poles—they are specialized tools designed for one of the most effective and accessible forms of full-body exercise available. Nordic walking poles represent a unique category of fitness equipment that, when used with proper technique, can transform a simple walk into a complete cardiovascular and strength-training workout.

The Fundamental Difference: Nordic vs. Trekking Poles

At first glance, Nordic walking poles may resemble standard trekking poles, but several key distinctions make them uniquely suited for their purpose:

• The Angled Grip and Specialized Strap: Unlike the straight grip on trekking poles, Nordic poles feature a unique, angled grip extension often referred to as a "glove." This is part of an integrated strap system (like Leki's Trigger Shark or Exel's Ergo Grip) that allows you to push the pole behind you without tightly gripping the handle. This "pushing away" motion is the core of the Nordic walking technique.
• Fixed Length Design: While some adjustable models exist, most performance-oriented Nordic walking poles are fixed-length. This is because the ideal length is precisely calculated based on your height and the specific technique, ensuring optimal power transfer and biomechanical efficiency.
• The Tip: Nordic poles typically come with a permanent, angled rubber "paw" or "asphalt foot" designed for use on hard surfaces. The carbide tip is smaller and may be removable, as the primary focus is on pavement and packed trails, not rugged mountain terrain.

The Technique: More Than Just Walking with Poles

The true power of Nordic walking lies not in the poles themselves, but in the technique, which is derived from cross-country skiing. It's a coordinated, dynamic motion that engages the entire body:

1. The Arm Swing: The movement is initiated from the shoulder, creating a long lever. As you step forward with your left foot, your right arm swings forward, planting the pole at a point between your front and back foot.
2. The Pole Push: The critical phase is the powerful "push-off" or "thrust" phase. As your body passes over the planted pole, you actively push down and backward against the strap, propelling yourself forward. This engagement of the latissimus dorsi (back muscles), triceps, and core is what differentiates it from trekking.
3. The Open Hand: At the end of the push phase, your hand opens naturally behind you, having transferred force through the strap rather than the grip. The specialized strap system then brings the pole forward for the next cycle.

The Profound Health Benefits

This full-body engagement leads to a host of documented health advantages over regular walking:

• Increased Caloric Burn and Cardio Output: By engaging the large muscle groups of the upper body, Nordic walking increases oxygen consumption and caloric expenditure by up to 20-46% compared to ordinary walking at the same speed.
• Reduced Joint Stress: The poles effectively distribute the workload, reducing impact and compressive forces on the knees, hips, and ankles. This makes it an excellent low-impact exercise for those with arthritis or joint concerns.
• Improved Posture and Core Strength: The technique naturally encourages an upright, open-chested posture and a engaged core throughout the motion, helping to counteract the forward slump common in daily life.
• Enhanced Upper Body Strength and Endurance: It provides a consistent, rhythmic resistance workout for the arms, shoulders, chest, and back, building muscular endurance without the need for weights or a gym.

Getting Started: Choosing Your Poles and Learning the Technique

Sizing is Critical: Your Nordic walking pole height is typically calculated as your height (in cm) multiplied by 0.68. For example, a person who is 175 cm tall would need poles around 119 cm. Most brands provide detailed sizing charts.

Seek Professional Instruction: While it looks simple, the proper technique has a learning curve. A single session with a certified Nordic walking instructor can be invaluable to learn the correct form and avoid developing inefficient habits.

Top Brands to Explore:

• LEKI: A German leader known for its innovative trigger strap systems and high-quality carbon poles.
• Exel: A Finnish company widely credited with pioneering and popularizing the modern sport of Nordic walking.
• KV+: Another Finnish brand offering a wide range of poles for beginners to athletes.

In conclusion, Nordic walking poles are not merely walking aids; they are the key to unlocking a more efficient, healthier, and more engaging form of aerobic exercise. By transforming a lower-body activity into a total-body workout, they offer a sustainable path to improved fitness for people of all ages and ability levels.