Gear Tip: The correct length of cross-country ski poles

A gear tip: the right length of cross-country ski poles.

Updated Guidance on Pole Lengths (December 17, 2024):

Skate Style:
Advanced skiers will benefit from poles that are 90% to 100% of their body height (with boots on). This aligns with the new FIS rule, which states that the maximum pole length must not exceed 100% of the competitor's height.

For beginner to intermediate recreational skiers, poles should be 89% to 95% of their body height. This slightly shorter length accommodates limited ability to achieve full body extension before the pole push, helping to prevent lower back strain or injury.

Classic Style:
The guidance remains unchanged: poles should be no more than 83% of total body height (with boots on).

Why is pole length important?

An incorrectly sized ski pole can negatively impact your body position, making your movements less efficient. This affects the timing of your poling and body mechanics, ultimately leading to a loss of power in your pole push.

Poles that are too short will land in the snow too far back (behind the toes of your boots). This shortens your pole push and disrupts the coordination between your upper and lower body movements.

Poles that are too long, especially for beginner to intermediate skiers, will land too far forward (ahead of your boots). This causes the pole to be at a steep angle (closer to perpendicular to the ground), making it difficult to push effectively. It also throws off the coordination between the upper and lower body.

Additionally, overly long poles that are hard to clear the ground (tips hitting the snow) on return can cause skiers to over arch their back to maximize body length, which may lead to lower back strain or even injury.

Choosing the correct pole length ensures proper body mechanics, efficient movement, and reduces the risk of injury.