This page will be a compilation of   UPDATES TO THE DVD - above will be the 2008 menus. 

If you have or are purchasing the current version, this page is useful for augmenting what you have. 
NOTE:  We've totally maxed out the disc, so there's no longer "view all" options. 
Consider each menu item to be a chapter.  As you finish that chapter, just click on the next one to view it.
I welcome your questions and comments once you've watched and practiced. 
Please do not email me with pole questions if you've not watched any version of the video or DVD.  
I need a life and need to reserve coaching for those questions that are not already answered in the DVD.
At $14.95, it's priced to make learning how to get the most from your poles a "no-brainer."
Happy Hiking! 

Location on
2005/2006 DVD		 Type of Modification Modification
Level I - Plant Push Correction Bob says to adjust length for uphill to a length "shorter than the base-line length."   Current recommendation is for Base-line length to be the shortest length.
Equipment Modification/
Clarification		 Base-Line Length
I use the shortest length as my base-line length and stress that each person should try different lengths and determine which base-line works best. 

Generally, base-line is some length between the top of the hip (illiac crest) where the hand is relatively neutral and where the elbow is at 90 degrees on flat.  Many factors determine base-line length, including comfort level, whether the poles are used more for balance on flat terrain, etc.
To reiterate:  Please try different lengths and do what feels best for you.
Equipment Positive Angle Poles
(P/A)		 Manufacturers change equipment frequently. 
Some poles have the P/A feature, some do not.  The poles shown on the DVD are 15 degrees; some new models are called ergometric and have a 10 degree P/A.  We like positive angle, ergometric, anything that reduces wrist stress.
Level I, Check Step Clarification When I say "Sit into the hill...":  Think "Soften your knees" or "Knees at Ease."

Getting the poles out in front of you:  Gently Lift the poles,
Gravity brings them down and the tip grips so focus only on a gentle lift.  People have trouble with this one and their wrists and hands get tired.  It's a zen-type lift with the forearm - nice and easy! 
Check Step Addition THINK LIKE A SPIDER.  This cue works magic for some people.  When I tell them to keep the poles out in front of them and think like a spider - it's amazing how easy it is.  Pick your way down the hill.

Steep terrain - up and down - take smaller steps.
On downhill, don't worry about planting with every step.   What's important is keeping the poles out in front of you, keeping your elbows in and your hands relaxed. 
New Finesse Your Form Learn to listen to your body.
If you think you have a blister, it's too late - you've got one!
If your shoulder or wrist or neck start "talking to you," please listen.  The DVD gives you "tools for your toolbox" to finesse, refine and troubleshoot if you have any issues.  If you practice and work at it and still have trouble, that's when you email me (see contact us page).

Some things you can do: 
- adjust your straps (usually this means to snug them up a bit)
- adjust length
- try a different kind of pole (perhaps P/A or Anti-Shock)
- modify your technique
- relax, roll your shoulders
- review the DVD and/or go back to the basics/drills
Level II, Plant Push Clarification When I say "it's not a full arm movement,"  please disregard
When going uphill, keep the poles angled into the hill and behind you.  Depending on the terrain, the more you use your whole arm, the more you will recruit the latissimus dorsi and your obliques. 
Level II Plant Push New If you have trouble keeping the poles behind you on the uphill, lengthen them very long. 
Terrain Tips Long Foam Grips See Photo below - Use long foam grips when you want to change length quickly and often, like desert hiking.  Take your hands out of the straps, run your hands lightly up and down the long foam grips.  Use the bottom of the grip for uphill, extend quickly to the top of the grip for downhill.  Find an easy place to practice and get comfortable. 
Posture Tips Adjusting Poles Do NOT move top hand over when you adjust your poles (see photo below), this can cause strain or possible impingement in the shoulder joint.  Adjust the same way every time, holding the grip in the neutral position, the other hand overhand on the section you're adjusting.  Do not try to twist the sleeves, twist the sections.
Posture Tips Dr. Jerry Talks about anatomy and how optimal technique helps to avoid injury
Streams   MORE TO FOLLOW, STAY TUNED.
Pole Care   Get good gear, then take proper care of it, please!
     
Long Foam Grips Practice

 Adjusting your poles (see comment above)

 Jerald R. Gerst, MD, MHP