How to Use Trekking Poles Correctly? | Set Height, Plant, Walk

Most hikers grip their trekking poles too tightly and leave them at one fixed length for the whole trail. That’s backwards. Correct technique starts with adjusting pole height for the terrain you’re on, then letting the wrist straps carry your weight so your hands stay relaxed. Getting the basics right makes poles feel like an extension of your arms instead of awkward sticks.

Setting The Right Height For Trekking Poles

On flat ground, your poles should be adjusted so the tip touches near your foot while your elbow forms a 90-degree angle. This one measurement is the foundation for everything else. Adjustable poles have locking mechanisms—either twist-lock or flip-lock—that loosen so you can slide the lower section in or out. If you’re borrowing poles or testing a pair in a store, set them at this elbow height before you hit the trail.

Walking Technique And Using The Wrist Straps

The motion pattern is simple: plant the left pole as your right foot steps forward, and the right pole as your left foot steps. This opposite arm-and-leg rhythm feels natural once you start moving, and it gives you four points of contact with the ground instead of two.

Wrist strap usage is where most hikers go wrong. Put your hand through the strap from below, then grip the handle so the strap wraps around the back of your hand and supports your weight. The strap, not your grip, should carry the load. If you’re gripping the handle tightly enough to turn your knuckles white, you’re doing it backwards. The hand rests from below, and the strap does the heavy lifting.

Between plants, let the pole swing naturally with your arm. You’re not stabbing the ground with each step—you’re letting the pole meet the earth as your opposite foot lands.

Adjusting Poles For Hills And Rough Terrain

Terrain changes demand height changes. Shorten poles for uphill travel and lengthen them for downhill travel. On a climb, longer poles push your arms up into an awkward position and rob you of leverage. Shorten them so you maintain that near-90-degree bend and can push yourself up the slope. On descents, lengthen them so you can plant them below you and take weight off your knees.

On unstable surfaces, test the pole before trusting it with full weight. On very uneven terrain, such as boulder fields, remove your hands from the straps so a snagged pole can’t wrench your wrist or shoulder. When traversing a very steep slope, use only the uphill pole and plant it firmly before stepping forward. That uphill pole becomes your anchor, holding you from sliding downhill.

The poles you choose matter less than the technique, but a pair with easy height adjustments makes terrain changes far less annoying. If you’re shopping, our roundup of the best collapsible trekking poles on the market covers tested models that lock securely and adjust quickly.

Common Trekking Pole Mistakes To Avoid

Three mistakes show up constantly on the trail. Gripping too tightly wears out your hands and arms when the straps should be carrying the load. Keeping poles at one fixed length for all terrain ignores the uphill and downhill adjustments that make poles useful. And inserting your hand from the top of the strap instead of from below puts the strap in the wrong position, so it can’t support your hand properly.

Fix these three and you’ll hike with less fatigue, better balance, and happier knees. The technique is the same whether you’re walking a flat gravel path or scrambling over a rocky pass—only the pole height changes.

Trekking poles aren’t complicated, but they reward attention to detail. Set your height for the terrain, slide your hands through the straps from below, and let the poles do the work. REI’s expert advice covers the basics thoroughly, and the REI Expert Advice guide on using trekking poles is a solid reference for beginners. The Washington Trails Association’s guide to using trekking poles adds practical trail-tested tips. Once the technique clicks, you’ll wonder how you ever hiked without them.