Hands:More than just holding the poles.

By Karen Ingram, INWA International Trainer and Joint Head of Education

When we think about Nordic Walking, we often focus on posture, pole angle or stride length. But one of the most remarkable parts of our body is often overlooked—the hands.

Our hands are extraordinary pieces of engineering. Each hand contains 27 bones, while a complex network of muscles—some within the hand itself and many more in the forearm—work together through tendons to produce the strength, precision and dexterity we rely on every day.

Maintaining hand strength and function becomes increasingly important as we age. Strong, capable hands help us carry shopping, fasten buttons, turn keys, open jars and remain independent for longer. In fact, grip strength is now recognised as an important marker of healthy ageing, with reduced grip strength linked to frailty, loss of function and poorer health outcomes.

This is one of the many reasons why active catch and release is such an important part of good Nordic Walking technique.

Unlike ordinary walking, Nordic Walking encourages the hands to move through a continuous cycle of catching, gripping, pushing and releasing. This repeated opening and closing action recruits the muscles of both the hands and forearms while improving strength, coordination, dexterity and control.

It's Not About Holding On Tight

One of the most common technical errors is gripping the pole too firmly throughout the entire stride.

Good technique starts with a relaxed but secure catch, allowing the hand to position correctly on the handle before transitioning into the power phase, where force is applied through the pole. The aim is to maximise muscle recruitment while maintaining smooth, efficient movement.

You shouldn't hold your Nordic Walking pole as though you're writing with a pencil. Equally, there's no need to cling to the handle throughout the stride. An overly tight grip creates unnecessary tension in the hands, forearms and shoulders, reducing efficiency and limiting the natural flow of movement.

Trust the Strap – Release the Thumb

A key feature of Nordic Walking poles is the glove or strap system, which allows the hand to open fully during the backward push while the pole remains connected.

Yet many walkers keep their thumb wrapped around the handle throughout the movement. This prevents a full active release, limits the effectiveness of the push and often creates unnecessary tension through the wrist and forearm. Learning to trust the strap and fully release the hand—including the thumb—is fundamental to efficient Nordic Walking technique.

Your Brain Loves Your Hands

Our hands don't just generate force—they provide an extraordinary amount of information to the brain. If you've ever seen the famous sensory homunculus, you'll know that the hands occupy a disproportionately large area of the brain's sensory and motor cortex. This reflects the incredible concentration of sensory receptors and fine motor control dedicated to our hands.

Every catch, push and release of the poles provides rich sensory feedback, helping to improve coordination, body awareness and movement quality.

Hands and Feet – Built for Movement

Here's another remarkable fact: more than half of all the bones in the human body are found in the hands and feet.Together they contain 106 of our 206 bones, creating an intricate system designed for movement, balance and interaction with the world around us.

Nordic Walking is one of the few activities that actively engages both ends of this system. While the feet respond to the terrain beneath us, the hands are continually sensing, guiding and controlling the poles, creating a whole-body movement pattern that is both functional and highly coordinated.

By refining our hand technique—using an effective catch, applying power at the right moment and fully releasing the hand and thumb—we're doing much more than improving Nordic Walking performance.

We're helping to maintain hand strength, dexterity, coordination and function for everyday life. Every walk becomes an opportunity to keep our hands active, our brains engaged and our bodies moving well.

Trainer's Tip: At the end of your backswing, ask yourself one simple question: "Can I wiggle my fingers?"

Your hand should feel relaxed enough that your fingers can open naturally, with the strap supporting the pole. The thumb should also release, allowing the hand to extend fully behind the body before returning smoothly into the next catch.

This simple self-check is one of the easiest ways to improve your Nordic Walking technique while promoting better hand function and reducing unnecessary tension.

So next time you pick up your poles, don't just think about your feet. Give your hands the attention they deserve. They're not simply holding the poles—they're helping you move more efficiently today while supporting your health, function and independence for years to come.