STEP 1 Stand up straight with your arms at your sides.

STEP 2 Bend your elbows 90 degrees, so your forearms are parallel to the ground.

STEP 3 Turn the poles upside down so the grip is on the ground and you're holding the pole by the bit of metal that extends beyond the basket. While holding the bottom of the pole, your forearm should remain parallel to the ground. 

Poles size generally range from 100 to 130 centimeters (42 to 52 inches).