How to properly use trekking poles for uphill hiking?

Uphill hiking with trekking poles is not just about sticking them in the ground. Proper technique can save energy, reduce leg fatigue, and make steep climbs feel easier. Many hikers use the same flat‑land motion on ascents – and miss the benefits. Here’s how to master uphill pole technique.

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The key principle: shorten your poles

Before you even start climbing, adjust your pole length. For flat terrain, your elbow should be at 90° when the tip is on the ground. For uphill, shorten your poles by 5–10 cm (2–4 inches). This keeps your arms from rising too high, preventing shoulder strain and allowing you to push down effectively. A common mistake is keeping poles at the same length as on flat ground – your arms end up lifting the poles instead of driving them.

The planting rhythm: one pole at a time

Unlike on flat ground where you might plant both poles together, uphill use an alternating rhythm:

• As you step forward with your right foot, plant your left pole ahead and slightly uphill.
• Push down on the pole to help lift your body.
• Then as your left foot steps, plant your right pole.This mimics a natural walking gait and provides continuous support.

Engage your upper body

The magic of uphill poling is using your arms and shoulders to help your legs. Here’s how:

• Push down forcefully on the pole as you step. Imagine you’re pushing the ground away behind you.
• Lean slightly forward from your ankles, not your waist. Keep your back straight.
• Use your wrist straps correctly: hand up through the strap, then grip lightly. The strap transfers your push into the pole without needing a tight grip.

Avoid these common mistakes

• Planting too far ahead – Reaching far forward overextends your shoulder and wastes energy. Plant just ahead of your front foot.
• Planting directly beside your foot – This provides no forward propulsion. Plant ahead and slightly to the side.
• Keeping poles too long – Your arms will rise too high, straining your neck and shoulders.
• Gripping too tightly – Let the wrist strap do the work. Relax your fingers.

Technique for very steep slopes

On extremely steep sections (e.g., 20+ degrees), shorten your poles even more – up to 15 cm shorter than flat length. Plant both poles together in front of you, then pull yourself up using your arms while stepping. This is sometimes called “double poling” and is very effective on short, punchy climbs.

Practice drill

Find a moderate slope. First climb without poles, noting your breathing and leg burn. Then climb with poles using the correct shortened length and alternating rhythm. You should immediately feel less strain on your quadriceps and a more upright posture.

What about switchbacks?

On tight switchbacks, you may need to plant only the uphill pole (the one on the mountain side). The downhill pole can dangle or be used to push off the bank. Adjust your grip – choke down on the extended foam section for better leverage.

Final tips

• Mark your pole settings – Use a marker or tape to note your “uphill” and “downhill” lengths for quick adjustment.
• Practice on gentle slopes first – The rhythm takes a few minutes to learn.
• Listen to your body – If your shoulders or wrists hurt, your poles may be too long or your technique off.

Final verdict

Proper uphill pole technique – shortening poles, using an alternating rhythm, and pushing down with your upper body – makes climbing significantly easier. It reduces leg fatigue, engages your core and arms, and allows you to hike steeper terrain with less perceived effort. Take 10 minutes to practice on your next hill, and you’ll never go back to flat‑land poling on climbs.