by Dr. Telemark, PhSki
Double Poling
Double poling is a fun technique that adds variety to
your skiing and gives you the chance to use different
muscles for awhile. It is also a key element of more advanced
classic techniques, like double pole with a kick, and
many of the basic skating techniques. Its also surprisingly
fast. Although a good skier can complete two diagonal
strides in the time it takes to complete one double pole,
the double pole actually produces 4 to 7 meters more glide
per cycle. Another interesting aspect of the double pole
is that only 40% of the motion is active (pushing on the
poles), while 60% is recovery (straightening back up).
This makes double poling seem relaxing compared to the
diagonal stride, where one always seems in active motion.
Double poling is a simple maneuver. It begins by swinging
your arms out in front of your body and letting your poles
hang almost vertically before planting them in the snow.
As you plant the poles, with slightly bent elbows, you
push down and back simultaneously on both poles. The main
source of the pull is from your abdominal muscles, which
will bend the upper part of your body down. For maximum
thrust, keep your arms extended and pull down until your
back is horizontal. Your hands should sweep by your ankles.
Don’t forget to follow through as far as you can
by continuing to push your arms back until your poles
are horizontal. Then straighten up and bring your arms
forward for another thrust.
For best results, the entire weight of your body should
be applied to your poles. As you push down and back on
your poles, keep your hands relatively high and close
to your body by bending your elbows. Bending your elbows
allows you to use your triceps to push on the poles, which
is helpful since they are the strongest muscles in your
arm. Only straighten your arms out again after your hands
have passed your legs. The knees should be kept slightly
bent all the time, with the feet in front of the hips.
For best results, inhale as you straighten up and exhale
as you lean forward.
Use double poling on slight downhills to pick up speed
or whenever you want to accelerate.
A favorite variation on double poling is double poling
with a kick. This technique is excellent for flat or rolling
terrain and is much less tiring than the diagonal stride.
Double poling with a kick is a combination of the arms
motion of double poling with the leg motion of the diagonal
stride. You begin it by moving one foot forward of the
other as you finish a double pole. Then, as you are straightening
up, you kick just like in the diagonal stride with the
leg that is slightly forward. The kick should be a forceful
stamp on the ground, delivered by a quick flexing of the
knee, ankle and foot. Complete the kick just before you
plant your poles again. A further variation that you might
try is to alternate kicking legs. The rhythm in this case
is double pole, kick right, double pole, kick left, double
pole, kick right, etc.
Double poling with a kick is not the easiest technique
to describe, but it is easy to pick up by watching a good
skier or an instructinal videotape.
