The Basic Nordic Walking Technique: The Beginner's Guide
Nordic walking is not just walking with poles. It is a precise technique which, executed well, engages 90% of the body's muscles and turns a stroll into a genuine full-body workout. Here are the fundamentals to master from your very first outings.
The basic posture
Stand up straight, shoulders relaxed, gaze slightly forwards rather than at the ground. The spine should be lengthened, without arching the lower back. This posture is naturally helped by the push on the poles, which opens the ribcage and straightens the shoulders.
The alternating movement of arms and legs
In Nordic walking, arms and legs move in opposition: when the right leg advances, the left arm swings forward, and vice versa. This natural coordination, identical to that of ordinary walking, is the first thing to respect. "Pacing" (arm and leg on the same side advancing together) is the most frequent beginner's mistake.
The pole plant
The pole is planted at an angle of about 50°, tip pointing backwards, midway between the two feet. The hand holds the grip firmly at the moment of the plant, to push effectively. The plant must be clean: a pole that skids on the ground means lost energy and a risk on slippery surfaces.
The push and the opening of the hand
After the plant, you push on the pole to propel your body forwards. As your hand passes the hip, open your fingers completely. The strap takes over and lets the pole follow the arm backwards without you having to grip. This opening is characteristic of Nordic walking and one of the sources of its efficiency.
Classic mistakes to avoid
- Planting the poles too far forward (working against propulsion)
- Holding the poles vertically (pushing upwards, not forwards)
- Never opening the hands (reduced amplitude)
- Looking at your feet (postural imbalance)
- Shortening the arm movements (30 to 40% efficiency loss)
Nordic walking is ideally learned with a certified instructor during a club discovery session. Many associations lend poles for the first sessions, which lets you confirm the practice before investing in your own equipment.
The MØNARC® Arcs de Marche®
Curved 100% carbon Nordic walking poles, 140 g per pole, designed in France and assembled in France. The movement taught in clubs applies as is, with a push better directed forwards.
Key takeaway: Nordic walking requires opposite arm-leg coordination, a plant angled at 50°, and a full opening of the hand in the push phase.