Hiking Pole Technique for Uphill Performance

Somewhere between a pair of ski poles and wizard staffs, hiking poles have quietly evolved into must-haves for serious trekkers, especially when the trail turns vertical. But this isn’t just a gimmick to make you look like you’re off to cast spells on Mordor—there’s actual science and technique behind using trekking poles effectively for uphill hikes. Whether you’re a weekend hiker huffing up local trails or a seasoned mountaineer chasing altitudes that make your nose bleed, knowing how to use these tools properly can make the difference between a strong summit push and a knee-grinding slog.

 

Let’s start with the basics. Hiking uphill demands serious work from your glutes, hamstrings, calves, and especially your heart and lungs. Your body battles both gravity and terrain, requiring extra energy and balance. Introducing trekking poles into this equation changes the game. When used correctly, poles act as an extension of your arms, redistributing some of the workload from your legs to your upper body. This not only improves propulsion but reduces the load on joints, particularly knees and ankles. In a 2010 study by the University of Salzburg, researchers found that using poles decreased perceived exertion and knee joint stress during uphill climbs. The study involved 37 participants climbing a 15-degree incline under controlled conditions. Heart rate and lactic acid levels were significantly lower when poles were used.

 

Now, if you think using poles is as simple as poking the ground every few steps, think again. There’s a rhythm to it—a dance, if you will. It all starts with contralateral movement. This means moving your right arm with your left leg and vice versa. It mimics natural walking gait and helps maintain balance and flow. Disrupt this rhythm and you’re working against your own body. Think of it like trying to salsa with a partner who's offbeat. That kind of misalignment wastes energy and increases your risk of stumbles.

 

Beyond rhythm, cadence plays a key role. Cadence is just a fancy word for how many steps you take per minute. Matching your pole movements with your stride cadence can help keep your effort consistent. Too fast, and you’ll burn out early. Too slow, and you’ll feel like you’re dragging a pair of anchors. Optimal hiking cadence varies by terrain and fitness, but for most people, 100 to 120 steps per minute strikes the right balance on moderate inclines.

 

Form also matters. Watch how you plant the poles. They should strike the ground slightly ahead and outside of your foot. Keep your elbows bent around 90 degrees and don’t overgrip the handles—tennis elbow isn’t a good trail souvenir. Use the wrist straps correctly: slip your hand up through the bottom and grip the pole handle so the strap supports your wrist, not just your palm. This lets you push off without clenching and saves your grip strength for when you really need it.

 

And here’s where it gets fun: the pole push-off. With each step, drive your pole into the ground as you push off your back leg. This creates forward momentum and propels you uphill more efficiently. It's not about stabbing the earth like you're fighting vampires; it's about channeling that energy through your upper body and sharing the burden. You might not feel like you're doing less work, but your heart rate and muscle fatigue will tell another story.

 

Speaking of stories, let’s get personal. Ever heard of Kilian Jornet? The ultra-runner and mountaineer has set records on summits like Mont Blanc and Everest. His secret? Among many things, masterful pole use. In training logs, Jornet outlines how poles allow him to maintain speed while preserving leg strength over long distances. That’s not fluff. That’s survival at 8,000 meters.

 

Yet, not everyone is convinced. Some minimalist hikers argue that poles are unnecessary weight and can become a crutch, preventing natural gait development. They cite risks like shoulder strain or tripping over your own gear. There’s some validity here. For example, a 2015 analysis published in the Journal of Sports Sciences noted increased upper body fatigue in pole users during prolonged treks. The study involved 24 participants across a 3-day mountainous route, noting muscle soreness in deltoids and triceps. So, yes, over-reliance or poor technique can backfire.

 

Still, when used properly, the pros outweigh the cons. Especially for older hikers or those with joint issues, trekking poles reduce ground reaction forces on descent and ascent. That’s backed by a 2001 study in the Journal of Sports Medicine and Physical Fitness that used force plates and EMG to measure load reduction on downhill sections.

 

If you’re new to poles, practice off-trail before the real climb. Find a grassy hill, adjust the poles to reach your elbows at 90 degrees, and walk slowly, focusing on arm-leg sync. Try step-ups on a low bench using poles to practice push-off. Record yourself if needed. Poor form hides in plain sight.

 

And then there’s the mental game. Uphill hiking is hard. It tests your willpower, your patience, your ability to enjoy the sound of your own breath. The poles, oddly, offer a sense of rhythm and control. There’s comfort in their tick-tick-tick against the dirt. It’s a metronome for your grind, a physical manifestation of your forward momentum.

 

But don’t just take our word for it. Try it. Test multiple pole types: cork grips versus foam, telescoping versus folding. Go out there and see what matches your stride. You may find that those sticks are more than just sticks. They’re leverage. Not just against the hill, but against the part of you that wants to stop.

 

Let’s land this climb. Hiking poles, when used with purpose, transform uphill hiking into a coordinated, less brutal task. They reduce impact, distribute effort, and enhance stability. But they’re not magic. They demand proper form, awareness, and a bit of practice. If you’re willing to master the mechanics—the push-off, the rhythm, the cadence—you’ll ascend more than mountains.

 

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare provider before beginning any new fitness or hiking regimen, especially if you have underlying health conditions.