Gear · Technique
For most mountain hikes with a backpack, two trekking poles are the better all-round choice: they provide symmetrical support, more stability on descents and useful control on uneven ground. A single pole makes sense on easier trails, with a light load, when you often need one hand free, or when you want occasional support rather than a full two-pole system.
The shortest answer
ScenarioBetter starting pointWhyLong hike with a backpackTwo polesMore even support and less one-sided loading.Steep or rocky descentTwo polesThey give you two additional contact points.Easy trail with a light loadOne pole or noneThe benefit of a pair is smaller on stable ground.Stream crossing or slippery sectionTwo polesMore stability and better control before committing to the next step.
What two poles actually add
REI recommends trekking poles as a pair for improved stability while hiking and backpacking under load. In a natural rhythm, the opposite arm and leg work together, adding upper-body support while you move. On unstable ground this does not remove the risk of slipping, but it gives you more options to correct your balance.
The advantage is often most obvious on long descents. Adjustable poles can be planted slightly ahead of the body to help control pace. REI suggests lengthening poles by roughly 5–10 cm for long descents and shortening them by roughly the same amount for long climbs. Treat that as a starting point rather than a rigid formula: relaxed shoulders and a natural posture matter more.
When one pole is enough
A single hiking staff can be useful on relatively flat terrain with little or no load, which is also how REI distinguishes a hiking staff from trekking poles used in pairs. One pole may be practical if you frequently take photos, handle a map, hold a child's hand or simply want extra support on selected sections.
The trade-off is asymmetry. If you push through one arm all day, your movement and loading are less balanced. You can switch hands periodically, but it still does not give the same rhythm and stability as a pair.
Correct length matters more than the logo
For general hiking, REI recommends a setup that puts the elbow at roughly 90° when the pole tip is on the ground near your foot. A pole that is too long can force the shoulder upward; one that is too short may make you lean or reduce useful support. On a long traverse, you can shorten the uphill pole and lengthen the downhill pole for comfort and balance.
Check the locking mechanisms before the hike. An adjustable pole that collapses unexpectedly under load is worse than having no pole at the moment you are relying on it.
The wrist strap is functional equipment
A common mistake is putting the hand down through the strap from above. REI recommends bringing the hand up through the strap from below, then gripping the handle. This lets the strap support part of the load through the wrist and heel of the hand without requiring a death grip.
Where a pole could become trapped between rocks, roots or branches, decide whether keeping the hand fixed in the strap is appropriate. Terrain and control should take priority over following one technique mechanically.
How to walk with a pair
The most natural rhythm is left pole with right foot, then right pole with left foot. Do not stab the poles aggressively into the ground; the goal is contact and support, not impact. On steeper sections, a double plant can add stability.
For shallow stream crossings, REI advises making sure each pole is securely planted on the bottom before shifting weight. The National Park Service also recommends trekking poles in some slippery winter conditions alongside suitable traction devices. Poles help with balance, but they do not replace footwear, traction or the judgment to turn around when conditions are unsafe.
Aluminum or carbon?
If you are buying your first pair, you do not need to start with the most expensive option. REI describes aluminum as the more economical and durable choice that is more likely to bend under severe stress, while composite or carbon poles are lighter but can be more vulnerable to breaking or splintering under hard impacts. For ordinary hiking, dependable locks and correct sizing often matter more than shaving a few grams.
Practical rule: if you carry a pack, descend for long periods, hike uneven ground or value balance — start with two poles. If the route is easy and you only want occasional support — one is enough.
How to decide before your next hike
If you are unsure, take an adjustable pair and simply use one when that is more convenient. This gives you both modes. Before a longer route, set the height on level ground, practice the rhythm and check every lock. Good poles should not force you to think about every step; after a few minutes they should become a natural part of your movement.
Sources
- REI — How to Use Trekking Poles
- REI — How to Choose Trekking Poles and Hiking Staffs
- National Park Service — Hiking at Arches
Checked September 10, 2026. This is general guidance and does not replace assessment of your specific terrain, weather and physical condition.
