Trekking Pole Length Guide: The 90-Degree Rule, Plus a Handy Size Chart
Pole length isn’t set-and-forget. Nail it and your shoulders relax, your knees thank you, and your rhythm improves.
The 90-Degree Rule (the right way to set baseline)
- Find level ground and put on the shoes you actually hike in.
- Hold the pole straight up and down next to your foot; tip on the ground.
- Set length until your forearm is roughly parallel to the ground—about a 90° bend at the elbow.
- Walk 20–30 steps. If your shoulders creep up or your wrists feel pinched, tweak by ±1–2 in (2–5 cm).
Why this works: bodies aren’t one-size-fits-all. Two hikers with the same height can have different arm length and posture. The 90-degree check personalizes the fit instantly.
Quick size chart (guideline)
| Height (US) | Pole Length (cm) |
|---|---|
| 5'1"–5'4" | 105 cm |
| 5'5"–5'8" | 110–115 cm |
| 5'9"–6'0" | 120 cm |
| 6'1"+ | 125–130 cm |
Between sizes? Pick the longer adjustable range and fine-tune.
How to adjust for terrain
- Uphill: Shorten 2–4 in (5–10 cm) so you’re not reaching uphill and shrugging your shoulder.
- Downhill: Lengthen 2–4 in to give your knees a break and keep your torso upright.
- Traverses/sidehills: Shorten the uphill pole; keep the downhill pole a bit longer.
- Snow/mud: Go longer and use larger baskets so tips don’t plunge too deep.
You can find more detail instruction about how to use tips & baskets in our another blog: Choose Trekking Pole tips & baskets
Straps, gloves, and real-world feel
- Proper strap use lets you push from the wrist, so you might run the pole slightly shorter without losing power.
- With thick winter gloves, many hikers prefer a touch longer to keep wrists neutral.
You can find more detail instruction about how to use wrist in our another blog: Trekking Pole Strap Guide
Common mistakes
- Setting by height only. The chart is a guide; your elbow angle is boss.
- Too short: hunched posture, wrist pressure.
- Too long: shrugged shoulders, pole plants feel “floaty.”
- Ignoring max lines: never extend past the printed safety mark.
Why adjustable poles make life easier
Even if you love a sleek fixed length for running, adjustable poles are the easiest way to get the 90-degree baseline right and still adapt for climbs, descents, snow, and shared use. If you hike varied terrain—or travel—adjustable just make sense.
Looking for quick, glove-friendly adjustments? Consider an adjustable telescoping model or an adjustable z-fold—both let you set the 90-degree baseline in seconds and fine-tune on trail.
FAQ
Is the 90-degree angle strict?
No—treat it as your neutral setting on flat ground. From there, tweak for comfort and terrain.
Can I skip adjustability if I only hike flat trails?
You can, but most people still prefer adjustables for small comfort tweaks and travel/storage flexibility.
Do straps change my ideal length?
A bit. When you use straps correctly, you can often go slightly shorter without losing leverage.