How to Use Trekking Poles Properly

A lot of walkers buy trekking poles for one big day in the hills, clip them to a pack for half the route, then wonder what the fuss is about. The difference usually comes down to technique. Once you understand how to use trekking poles properly, they stop feeling like extra kit and start feeling like part of your movement - especially on steep climbs, loose descents and long, tiring days.

Trekking poles are not just for mountain veterans or big winter days. They can help on local trails, multi-day hikes, boggy ground and long approaches with a heavy pack. Used well, they spread effort through your upper body, steady your footing and take some load off knees and ankles. Used badly, they can feel noisy, awkward and oddly tiring.

Why trekking poles work

The biggest benefit is stability. Two extra contact points with the ground can make uneven terrain feel less chaotic, whether you are crossing wet rock, stepping over roots or contouring on loose gravel. That matters even more when fatigue starts to build, because tired legs make small mistakes more likely.

The second benefit is load sharing. Poles do not magically remove effort, but they can shift part of it away from your lower body. On climbs, they help you drive upwards with rhythm. On descents, they can reduce the braking force your knees absorb with every step. If you carry a full rucksack, that extra support becomes more noticeable.

There is a trade-off, though. If you grip too hard, plant them in the wrong place or set them at the wrong height, poles can waste energy. Good technique is about making them work with your stride rather than against it.

How to use trekking poles on flat ground

Start with the simplest terrain. On level paths, most people do best with a natural alternating rhythm: right pole plants as the left foot steps forward, then left pole with the right foot. It should feel similar to a relaxed walking pattern, not forced marching.

Keep your elbows bent lightly and your shoulders relaxed. The pole plant should land near your body, not far out in front. Reaching too far forward creates a braking effect and can make your gait feel choppy. Think light support and flow rather than stabbing the ground.

If the trail is smooth and fast, poles may only touch down lightly with each step. That is fine. You are aiming for efficiency, not dramatic pole use. On easy terrain, some hikers prefer to carry poles loosely or use them only when the path becomes rougher. That is a matter of preference, but it is worth practising with them regularly so the technique is automatic when the ground changes.

Hand straps and grip position

One of the most common mistakes is using the straps incorrectly. Slide your hand up through the strap from below, then bring your hand down onto the grip. That lets the strap support some pressure without forcing you to clamp the handle tightly all day.

A death grip leads to tired forearms and tense shoulders. Hold the pole securely but lightly. On side slopes or quick terrain changes, you may also want to choke down slightly on the grip or use an extended foam section if the pole has one.

How to use trekking poles uphill

On climbs, poles help turn a steep trudge into a more rhythmic effort. Shorten both poles slightly so they match the steeper angle of the slope. If they are too long uphill, your shoulders will lift and the pole plant will feel awkward.

Plant the poles close to your feet and use them to assist forward drive. On sustained ascents, many walkers use the same alternating pattern they use on flat ground. On steeper sections, it can make sense to plant both poles together and step through between them. That gives a more deliberate push and can feel especially useful with a heavier pack.

Try not to lean all your weight onto the poles. They are there to assist, not to drag you uphill. Keep your chest open, shorten your stride a touch and let the poles support a steady cadence. If you are breathing hard on a long climb, poles can help you settle into a repeatable rhythm that is easier to maintain.

Steep steps and rough ascents

If the trail turns into big rock steps or uneven ground, the poles become more about balance than propulsion. Place them securely before committing weight, especially on wet stone. You may need to shorten your grip momentarily or move one pole at a time to find stable placements.

In very steep, hands-on terrain, poles can become more nuisance than help. That is your cue to collapse them and stow them safely.

How to use trekking poles downhill

Descents are where many people really start to value poles. Lengthen them slightly compared with your flat-ground setting so you can plant them ahead of you without hunching. The goal is controlled support, not hanging off them with locked arms.

Plant the poles slightly in front and to the side as you step down. This widens your base and helps with balance on loose or uneven surfaces. On steep downhill sections, some walkers prefer to plant both poles together before a bigger drop, then step down between them. That can work well when the trail is broken or slippery.

What poles should not do is encourage you to rush. If the descent is loose scree, wet grass or mud, keep your steps short and your plants deliberate. Poles reduce strain, but they do not cancel out poor footwork.

Saving your knees without overloading your wrists

Done properly, descending with poles can ease pressure on the knees. Done badly, it can simply move that stress into wrists and shoulders. Avoid jamming the poles hard into the ground with straight arms. Keep a small bend in the elbows and let the force spread naturally through your upper body.

If you notice sore wrists after a walk, check your strap use and pole length first. Those two fixes solve a lot.

Adjusting pole length for different terrain

There is no perfect number that suits every path. As a starting point, set the poles so your elbows are around a right angle on flat ground. From there, make small changes.

Shorter works better for climbs. Slightly longer helps on descents. On long traverses across a hillside, you can shorten the uphill pole and lengthen the downhill pole to keep your posture more even. That sounds fiddly, but it becomes second nature surprisingly quickly.

If your poles are adjustable, use that feature. If they are fixed-length running poles, you adapt more with grip position and planting technique. Neither system is automatically better - it depends on whether you prioritise versatility, low weight or speed.

Common mistakes when learning how to use trekking poles

The biggest one is overthinking every step. Poles should support natural movement, not turn a walk into a coordination drill. Start on easy ground and build confidence before taking them onto technical trails.

Another common error is planting the poles too far ahead. That tends to slow you down and throw you backwards. The plant should usually happen beside or just slightly ahead of your leading foot.

People also often forget to adjust length during the day. If the terrain has changed from forest track to steep descent, your pole setup should change too. And if you never use the straps properly, you miss a lot of the support while making your hands work harder than they need to.

When trekking poles are most useful

You do not need poles on every walk. On short, easy paths they may feel unnecessary. But they come into their own on longer days, rough mountain trails, river crossings, winter approaches, boggy ground and hikes with a loaded pack.

They are also useful for newer hikers building confidence on uneven terrain. A pair of poles can make the outdoors feel more approachable, especially when the weather turns or the trail gets loose underfoot. At Alpine Equipment Company, that is exactly the sort of difference we value in kit - gear that earns its place because it works when conditions are less than ideal.

Choosing your rhythm and sticking with it

There is no single perfect style for every hill walker. Some people use poles almost continuously. Others save them for climbs and descents. Trail runners may favour a quicker, lighter action, while backpackers often prefer a more planted rhythm. The best technique is the one that feels efficient, stable and repeatable on your terrain.

If you are new to poles, take them on a familiar route and practise changing length, using the straps and matching your pole plants to your stride. After a few outings, the movement starts to click. And once it does, trekking poles stop being something you carry for emergencies and become one of the simplest ways to move through the hills with more confidence.

Ready to find the right poles?

Good technique starts with kit that suits how you move. Browse our best-selling trekking and walking gear to find poles that match your terrain, pack weight and preferred style — whether you are heading out for a local day walk or a multi-day mountain route.