Learning the basic Urban Poling/Nordic walking technique

Many people ask well can I just use my ski poles and just start swinging them?

Like any sport, the true benefit to urban poling is based upon proper equipment and technique.

Mandy Shintani (Owner and occupational therapist) says “when we originally introduced the poles people would ask: ‘Why do I need specialized equipment?” The urban poles provide stability, minimize vibration and noise. If you’re an avid poler you get it why these things are important. It’s the same concept jogging — you wouldn’t do jogging in your dress shoes.”

The Urban Poles are effective due to the unique design of our poles – the patented ergonomic strapless handle and boot-like tip is what set us above other cross-country styled poles that have a hand strap. – says Shintani

Our ergonomic strapless handle on urban poles was carefully designed to most effectively exercise all the body’s major muscles and develop “core fitness” as you are poling! The grip and technique have a focus on core muscles strengthening described in detail in our instructional DVD. 

Essentially, each time you swing your arm forward, you must plant your pole into the ground and as you walk through your stride you push off or ‘propel’ yourself forward. It is this motion that activates your core muscles.   Consider this, if you walk one mile with the poles you will achieve 1800 abdominal muscles contractions.

Whether you are looking for motivation to get off the couch, a way to optimize your current walking routine or for an effective cross-training alternative to yoga or pilates – urban poling may be for you!

Starting with the basics

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.

Learn more about our Urban Poling poles and gear - click here