This technique is not very advanced, as you will get to it in a few days. It's just best not to worry about it when you're getting the basic arm swing down. Plant your Nordic walking pole lightly, then push down hard for about half a second, and continue. This push will engage your upper body muscles more. Don't hold the handle tightly. If your biceps and/or triceps are sore or fatigued, you are using your elbow too much. Keep the elbow straight, but not locked out, and swing your arm from the shoulder.