What is the correct arm swing when using trekking poles for Nordic walking?

Nordic walking is a specific fitness technique that uses specially designed poles. However, many people try it with standard trekking poles. While not ideal, you can adapt your arm swing to mimic Nordic walking (though you’ll miss the glove‑like strap release). If you’re using trekking poles for Nordic walking, here is the correct arm swing to maximize the workout and protect your joints.

Recommended trekking pole purchase link: https://s.click.aliexpress.com/e/_c4M7OWaN

The fundamental difference from hiking

In normal hiking with trekking poles, you grip the handle continuously, and the arm swing is more compact. In Nordic walking, you fully extend your arm behind you, opening your hand at the end of the backswing so the pole trails via a special strap. With trekking poles (which have simple wrist straps), you cannot fully release – but you can still practice a long, powerful swing that engages your core and shoulders.

Correct arm swing technique (adapted for trekking poles)

1. Start with the right pole length – For Nordic walking, poles should be longer than for hiking. Stand upright; the pole tip should reach about armpit height (or height × 0.68). If your trekking poles are adjustable, extend them to this length. They may be shorter than dedicated Nordic poles, but set them as long as safely possible.
2. Grip and strap adjustment – Insert your hand up through the strap (hand from below). Adjust so the strap is snug but allows your hand to open slightly. You’ll need to keep your fingers loosely wrapped because trekking poles lack the glove‑strap that permits full release.
3. The forward swing – Swing your arm forward from the shoulder, keeping your elbow straight (or nearly straight). As your hand comes forward, the pole tip should land at about heel level. Plant the tip and begin the push.
4. The backswing (crucial for Nordic effect) – After planting, push down and backward, extending your arm straight behind you. As your hand passes your hip, consciously relax your fingers so the strap takes the load. Your hand should open partially (not fully, as with Nordic gloves). The pole will trail behind at an angle. This open‑handed backswing is what engages your triceps, lats, and core.
5. Return swing – As your arm reaches the end of the backswing (hand behind your rear hip), gently pull the pole forward by closing your fingers. The momentum will bring your arm back to the front.

Rhythm: opposite arm to opposite leg

Right foot forward → left pole forward and back. Left foot forward → right pole forward and back. This diagonal pattern is identical to normal walking.

Common mistakes when using trekking poles for Nordic walking

• Keeping elbows bent – Nordic walking requires straight elbows to achieve the long lever arm.
• No backswing extension – Failing to push behind you turns it into ordinary walking.
• Death grip – You must relax your fingers on the backswing; otherwise you lose the stretch and core engagement.
• Poles too short – Very common. If your trekking poles don’t extend enough, you cannot perform the full Nordic motion.

Why dedicated Nordic poles are better

If you enjoy Nordic walking regularly, invest in fixed‑length Nordic poles with glove‑like straps. They allow full hand release, have angled tips, and are lighter. Trekking poles are a workable substitute for occasional use, but the technique will always be compromised.

Final verdict

When using trekking poles for Nordic walking, focus on a straight‑arm swing from the shoulder, a long push behind you, and relaxing your grip on the backswing so the strap bears the weight. Keep an opposite arm‑leg rhythm and set your poles as long as possible. While not perfect, this technique will still provide a superior upper‑body workout compared to ordinary walking. For serious Nordic walking, buy dedicated poles. For a tryout, your trekking poles will do.