Nordic walking is an excellent full-body workout that involves using walking poles, also known as Nordic walking sticks. These poles help propel you forward while engaging your arms, shoulders, and upper body in addition to your legs. The proper technique for holding your Nordic walking sticks is essential to getting the most out of this activity, ensuring that you have a comfortable and effective workout. In this article, we’ll cover everything you need to know about how to hold Nordic walking sticks correctly.
What are Nordic Walking Sticks?
Before learning how to hold the sticks, it’s important to understand what Nordic walking sticks are and how they differ from regular walking poles. Nordic walking poles are specially designed to provide stability and support while encouraging the use of your arms. They are typically made of lightweight materials such as aluminum or carbon fiber and have handles that are comfortable for your hands.
These sticks are not just for balance; they are meant to be used actively, pushing against the ground as you walk. This engages your whole body in a rhythmic and efficient way, providing a full-body workout that is easier on the joints than running or other high-impact exercises.
Choosing the Right Nordic Walking Sticks
Before discussing the proper hand positioning, you should ensure that you have the right poles for your body type and the type of terrain you’ll be walking on. Nordic walking sticks come in various sizes, so it’s important to choose a pair that fits you well.
Here are some tips for choosing the right Nordic walking sticks:
Height: The poles should be approximately 60-70% of your height. If you are unsure about the correct length, a quick formula to follow is multiplying your height by 0.68. For example, if you are 5’6” (167 cm), your ideal pole length would be about 110 cm.
Adjustable or Fixed Length: Adjustable poles are great if you share them with others or plan to use them on different terrains. Fixed-length poles are lighter and offer more stability for consistent use.
Grip Type: Choose grips that feel comfortable in your hand. The grip should be ergonomic and made of materials that prevent slipping, especially when your hands sweat.
Basic Posture for Nordic Walking
Before learning how to hold the Nordic walking sticks, it’s important to understand the basic posture for Nordic walking. The goal is to keep your body relaxed while maintaining an upright posture.
Stand Tall: Keep your back straight and avoid hunching your shoulders. Imagine a string pulling you up from the top of your head.
Engage Your Core: Slightly tighten your abdominal muscles to support your spine. This will give you better balance and support throughout the movement.
Relax Your Hands: You don’t want to grip the poles too tightly, which could lead to tension. Instead, keep your hands relaxed and open.
How to Hold Nordic Walking Sticks Correctly
Now let’s get into the specifics of holding the Nordic walking sticks.
1. Grip the Handle Firmly, but Relaxed
Your hands should be relaxed, but you need to have a firm grip on the handles to ensure the poles don’t slip. The grip should feel comfortable in your hands, and the material of the handle should provide friction so your hands don’t slide.
Position Your Hands Properly: Slide your hand into the strap, but don’t let your fingers grip the strap. The strap should rest comfortably around your wrist. You’ll be using the strap to help push against the ground, but it should not feel tight or constricting.
Hand Position: The top of the pole should be held at the height of your palm, while your fingers should wrap around the handle comfortably. The palm of your hand should be facing downward. A common mistake is gripping the pole with too much force, which can cause strain in your arms and shoulders.
2. Adjust the Wrist Strap
The wrist strap plays an important role in how the pole functions. It helps transfer the force from your arm to the pole, making the push-off motion easier.
Putting Your Hand Through the Strap: The first step is to slide your hand through the strap from the bottom. Once your hand is in the strap, grasp the handle firmly. This will allow you to engage the full benefit of the pole.
Tightness of the Strap: The strap should be snug around your wrist but not so tight that it causes discomfort. When you push the pole into the ground, the strap will help your hand maintain contact with the pole without you needing to grip it too tightly.
3. Maintain a Neutral Wrist Position
Your wrist should be in a neutral position, meaning it should not be bent or excessively extended.
Avoid Overextending the Wrist: An overly extended wrist can lead to discomfort and potential injury over time.
Relaxed, Neutral Grip: Keep your wrist relaxed and neutral. This means that as you swing the pole forward, your wrist should follow naturally without forcing it into an unnatural position. This allows for fluid, efficient movement.
4. Arm Swing and Pole Placement
Now that you have the correct hand position, it’s important to learn how to coordinate your arm movement with the poles.
Forward Arm Movement: As you walk, move your arm forward at the same time you push the pole into the ground. The pole should land just behind your front foot as it makes contact with the ground.
Engage Your Shoulders and Arms: Push against the ground as your arm swings backward. This will engage your shoulders and arms, giving you a full-body workout. The key is to avoid using just your hands to push. Instead, your entire arm should help guide the pole, with your body and core following through the motion.
Opposite Arm and Leg: Just like regular walking, you will use the opposite arm and leg in unison. When your right leg steps forward, your left arm should push the pole backward.
5. Using the Correct Grip for Different Terrains
Different terrains may require small adjustments in how you hold the Nordic walking poles.
On Flat Terrain: On even, flat terrain, you should hold the poles comfortably, ensuring a relaxed grip with an even push against the ground.
On Uphill Terrain: When walking uphill, you may need to increase the pressure on the poles slightly. This helps provide stability and support as you push yourself up the slope. Your hands should remain in the same neutral position, but you may apply more force through the strap.
On Downhill Terrain: When going downhill, your hand position should remain relaxed, but your poles should help stabilize you as you descend. Make sure your wrist remains neutral and that you don’t grip the pole too tightly. Allow the poles to support your weight as you walk downhill.
6. Timing and Coordination
Proper timing and coordination are key to a smooth Nordic walking technique. Your arm and leg movements should be in sync, and your poles should always land right behind your front foot.
Foot Placement: As you step forward, the pole should land behind your foot with a slight angle pointing downward. This allows you to push off effectively without disrupting your walking rhythm.
Pole Swing: The poles should swing naturally with your body’s motion. Don’t overexaggerate the movement, but make sure your arms and poles are coordinated to enhance your stride.
Common Mistakes to Avoid
While Nordic walking is relatively simple, many beginners make a few common mistakes. Here’s how to avoid them:
Gripping Too Tight: Holding the poles too tightly can cause muscle tension in your hands, forearms, and shoulders. Relax your grip and use the wrist strap to your advantage.
Incorrect Pole Length: If your poles are too long or too short, it will be difficult to maintain proper posture and technique. Always check that your poles are the right length for your body.
Not Using Your Arms Enough: Nordic walking is designed to engage your upper body. Don’t rely solely on your legs; use your arms and shoulders to maximize the workout.
Incorrect Wrist Strap Position: Make sure the wrist strap is not too tight or loose. It should be snug enough to provide support but not so tight that it causes discomfort.
Conclusion
Learning how to hold Nordic walking sticks properly is essential to making the most of your walking workout. With the right grip, posture, and coordination, Nordic walking can become a full-body exercise that improves your fitness, balance, and overall well-being. By following these tips and avoiding common mistakes, you’ll be able to enjoy Nordic walking with the correct technique, ensuring that every step you take maximizes your results. Whether you’re walking on flat ground, hills, or trails, using Nordic walking sticks can make your walking experience more enjoyable and rewarding.
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