Since 1988, American fitness walking pole pioneer Tom Rutlin has been showing others how to get the most from Nordic walking using his easy-to-learn “Rutlin technique.” It was created to effectively exercise all of the body’s major muscles, including the core muscles, as you stride.

Both Rutlin’s Exerstrider brand Nordic walking poles and Urban Poling Nordic walking poles have a patented ergonomic strapless handle and a boot-like tip that sets them above other cross-country-styled walking poles.

The flared platform at the base of the handle allows users to apply force without gripping the handles tightly. When proper technique is practiced, the users’ arms transfer the majority of the work to the large muscles of the upper body and to the core.

Step 1: Grasp the poles lightly

Begin by holding the handles loosely in your hands with your arms hanging relaxed at your sides. Be sure your fingers wrap all the way around the handles. Rest the tips of the poles on the ground behind you. Be sure that your arms are straight.

Step 2: Drag the poles

With your arms hanging at your sides, walk and drag the poles behind you. Feel your arms naturally swing slightly in front and behind your body with each stride. Keep your arms long and straight. You won’t need anyone to tell you when you’ve found a normal walking stride; you’ll recognize it—you’ve been doing it for years. As your right foot steps forward, notice that your left arm swings forward. As your left foot steps forward, your right arm should swing forward. As you walk, keep your ribcage lifted so you’re standing very tall.

Step 3: Shake hands

Now swing your arms a little higher in front with each stride. We call this the “handshake position.” The arm should extend forward as though you are offering a friendly, straight-armed handshake.  Don’t lock the elbow but keep the arm straight. (The handshake position is the first key to maximizing the benefits of the technique.)

At this point, you will feel the tips of the poles catching the ground behind you with each step.

Step 4: Press down and push off

Next, press the outside edge of your hand onto the base of the handle.  Keep the arms straight; all of the action should be from the shoulders not the elbows. Feel the muscles in the back of the shoulders, along your sides and in your core tightening with each press down onto the base of the handle.

As in cross-country skiing, the arms and legs should move with a smooth, rhythmic motion. Make your motions as fluid as possible. With proper arm action, the arms and the large muscles in the trunk will do most of the work.

Quick Tips

Practice planting the poles firmly

A firm plant of the boot tips onto the ground maximizes safety and results. But plant them with control – don’t slam the boot tips onto the ground!

Grip the handles lightly

Exercise intensity has nothing to do with how tightly you grip the handles. Always strive to maintain a relaxed grip on the handles (with the fingers all the way around the handles), even if you are walking very fast and intensely. Gripping tightly creates unnecessary tension and fatigue in the hands and forearms. The ergonomic design of the handles allows for maximum control with minimal effort of the hands.