subject: Nordic Walking Technique [print this page] The Nordic Walking Technique simply builds on the way your walk already by enhancing your normal swing while walking. You are in 2-wheel drive when you are walking normally carrying the walking poles with you. When you start gripping the poles and using your upper body, you slip into 4-wheel drive. This is when you really start to feel the benefits of Nordic walking.
Nordic Walking Technique
Pick up the poles at their center point and thread the pole straps over your hands.
The walkers right arm should be forward and slightly bent with the pole held at an angle pointing backwards. The left fist is past the line of the pelvis and the left arm extends back during pole thrust. The right leg is extended at the ankle as it pushes off the ground. The left leg is forward with the heel making contact with the ground to begin a new stride.
The right arm thrusts the walking pole and the left leg push off take place at about the same time. The fists of the hands pass by one another slighting in front of the body and the right hand pole thrust begins as soon as it passes the line of the pelvis. At the same time the left arm swings under and forward with the fist and pole grip foremost. The right leg is slightly bent at the knee as it moves level with the left leg. The weight is supported by the left leg and the pole of the right hand.
The pole thrust is completed as the right arm extends itself fully. In order to effect complete arm extension, the palm of the hand opens out slightly and the final thrust is made via the pole strap. At the same time the left fist nd pole grip lift slightly upwards and forward as the arm bends at the elbow. The left leg is extended at the ankle as it thrusts off the ground while the right leg is forward and the heel strike beginning a new stride.
The right hands pole thrust ends with the palm of the hand opening out and the arm almost fully extended. The left arms pole thrust is beginning. The left leg begins its effort and the weight transfers to the right leg. The body leans markedly forward.
Downhill
When walking downhill the stride is shortened and the center of gravity held lower. The knees are kept slightly bent the whole time and neither is the foot extended as it pushes off from the ground. The weight is shared between the pole striking the ground and the heel of the opposite foot. The more strain taken by the pole the less weight is borne on the opposite leg. The feet are constantly engaged in braking and are also slightly raised towards the back. The poles are not ought in front of the body.
On downhill stretches the pole thrust is slightly less powerful than when walking on level or inclcining terrain.
Uphill
When walking uphill the body leans forward more than usual. The use of the arms is more powerful while the muscles at the back of the thighs and the calf muscles are also called upon to a greater extent. Vigorious use of the poles helps to lengthen the stride on inclines.
Pole thrust on uphill sections spreads the load from the legs to the upper body. Uphill walking is excellent training for beginners as it helps learning the use of the arms.
Advanced Technique
You can use other techniques like jogging, running, jumping strides, or skating, along with walking poles to raise your heart rate even higher.
Nordic skating uses jumping strides that zigzag from left to right just like your regular skating technique.
Youll utilize more of the bottom of the foot with Nordic jogging. The higher and longer strides are achieved by a combination of more forceful poling and more intense leg work.
