The basic technique of Nordic walking: a beginner’s guide
Nordic walking is not just regular walking with poles. It is a precise technique which, when performed correctly, engages 90% of the body’s muscles and turns a simple stroll into a full-body workout. Here are the fundamentals to master from your very first sessions.
The basic posture
Stand upright with relaxed shoulders and your gaze slightly directed forwards rather than down at your feet. Your spine should be elongated without over-arching the lower back. This posture is naturally supported by pushing on the poles, which opens the rib cage and brings the shoulders back.
Alternating arm and leg movement
In Nordic walking, arms and legs move in opposition: when the right leg goes forward, the left arm swings forward, and vice versa. This natural coordination, identical to normal walking, is the first rule to respect. “Pacing” (moving arm and leg on the same side together) is the most common error among beginners.
Planting the pole
The pole is planted at an angle of about 50°, tip pointing backwards, roughly midway between both feet. Your hand grips the handle firmly at the moment of planting to generate an effective push. The pole plant should be decisive: if the tip slips on the ground, you are wasting energy and increasing your risk on slippery surfaces.
The push and opening of the hand
After planting, you push on the pole to propel your body forwards. As your hand passes the level of your hip, open your fingers completely. The strap takes over and allows the pole to follow your arm backwards without you having to squeeze the handle. This opening of the hand is a hallmark of Nordic walking and one of the main reasons it is so efficient.
Common mistakes to avoid
- Planting the poles too far in front of you (working against propulsion)
- Holding the poles vertically (pushing upwards instead of forwards)
- Never opening the hands (reducing range of motion)
- Looking at your feet (poor balance and posture)
- Using short arm swings (losing 30–40% of efficiency)
Ideally, you should learn Nordic walking with a certified instructor during an introductory session in a club. Many associations lend poles for the first few sessions, which lets you confirm that the activity suits you before investing in your own equipment.
Key takeaway: Nordic walking requires opposite arm–leg coordination, a pole planted at about a 50° angle, and a full opening of the hand during the push phase.