At my workout last night at F45, a fitness chain specializing in interval group training, we spent the class working through a series of resistance-training stations.
Nordic walkers demonstrate arms swinging from the shoulders like two long pendulums with very little movement at the elbows.
The F45 instructors are all excellent at clearly explaining each exercise before the music starts and the sweating begins.
As we move from station to station, they offer additional tips to help us get the most from each exercise. Last night, there were 10 stations, with exercises such as box step-ups holding dumbbells, deadlifts, dumbbell lateral raises and BOSU push-ups.
At one point, during the dumbbell lateral raises, an instructor reminded us to maintain a “soft lock” at the elbows throughout the exercise.
For the best and safest shoulder workout, he explained, don't lock your elbows, but don't bend them too much either. Keep just a very slight and consistent bend at the elbows throughout the movement.
Of course, I immediately thought of Nordic walking!
What does this have to do with Nordic walking?
If you're a Nordic walker, you likely hear a lot of talk about the elbows from your instructor.
To get the full-body workout that Nordic walking promises and elevate your heart rate, you need to pay close attention to your elbows. Just as in the dumbbell lateral raise example above, the arms need to be long with a slight and consistent bend at the elbows throughout the swing.
Why does it matter?
The same principle applies to the dumbbell lateral raises and Nordic walking arm swing: Bending (or repeatedly bending and straightening) the elbows shortens the levers (the length of the arms), making the movement easier and reducing the challenge to the muscles involved.
If you find your elbows bending too much during Nordic walking, slow your pace or take more-frequent breaks. For dumbbell lateral raisers, simply choose lighter dumbbells.
Whether you're doing resistance training with weights or Nordic walking, proper movement mechanics matter. Always aim for the safest and most effective way to get the most from your workout.
