StrongMan Fingals Fingers exercise animation (Male)

StrongMan Fingals Fingers

Target muscle
—
Equipment
Weighted
Body part
Back, Chest, Shoulders, Thighs
Type
Strength

StrongMan Fingals Fingers is a classic strongman competition event in which you repeatedly tip a large steel pole — hinged at its base — end-over-end along a course. The movement demands explosive power from the legs, hips, back, chest, and shoulders, making it an effective full-body strength and conditioning challenge.

How to do the StrongMan Fingals Fingers

  1. 1Stand at the base of the Finger with your feet shoulder-width apart, toes pointing toward the pole.
  2. 2Grip the Finger at a comfortable height — typically chest level — with both hands, keeping your back flat and chest up.
  3. 3Hinge at the hips and bend your knees slightly to load your lower body before the lift.
  4. 4Drive through your legs and extend your hips explosively to initiate the tip, transferring force up through your torso.
  5. 5As the Finger rises, press it forward with your chest and shoulders, walking forward underneath it to maintain control.
  6. 6Continue driving the pole overhead until it passes the tipping point and falls forward under its own weight.
  7. 7Follow the Finger as it lands, quickly reposition at its base, and repeat the movement to the end of the course.
  8. 8Maintain a controlled, athletic stance between reps to reset your grip and foot position before each tip.
  9. 9Complete all required tips as fast as possible while keeping your back neutral and your movements deliberate.

Form tips

  • Keep your chest tall and avoid rounding your upper back as you initiate each tip — a flat back transfers force more efficiently.
  • Use your legs as the primary driver; treat the movement like a hip extension rather than a press to preserve your shoulders over multiple reps.
  • Walk forward aggressively underneath the Finger as it rises so you are positioned directly under it at the top, reducing the distance you must push.
  • Control your breathing — exhale forcefully during the drive phase and inhale as you reset at the base.
  • Look forward or slightly upward during the drive to keep your cervical spine neutral and help maintain an upright torso.

Common mistakes

  • Rounding the lower back at setup: starting with a flexed lumbar spine places the spinal erectors in a compromised position and increases injury risk when force is applied.
  • Using arms before legs: pulling with the arms and shoulders before the hips extend means you miss the most powerful phase of the lift, leading to early fatigue and reduced performance.
  • Standing too far from the base: positioning your feet too far back lengthens the lever and forces excessive forward lean, placing unnecessary stress on the lower back.
  • Failing to walk under the Finger: staying stationary instead of moving forward forces you to push the pole at a disadvantageous angle, stalling the tip and wasting energy.
  • Rushing the reset: sprinting to the base without establishing a stable grip and foot position leads to poor mechanics on subsequent reps and increases the chance of losing control of the pole.

Frequently asked questions

What muscles does Fingal's Fingers work?

The movement primarily loads the back, chest, shoulders, and thighs. Your legs and hips generate the initial drive, your back stabilises the torso under load, and your chest and shoulders complete the press as the pole rises overhead.

Is Fingal's Fingers suitable for beginners?

It is generally considered an intermediate-to-advanced strongman event. You should have a solid base of deadlift, pressing, and hip-hinge strength before attempting it, and ideally first practice with a lighter or shorter pole under supervision.

How heavy are the poles used in competition?

Competition Fingers vary widely depending on the federation and weight class, but poles commonly range from around 150 kg to over 300 kg. Training implements are available in lighter versions to allow technique development before progressing to competition loads.

How many tips are typically required in competition?

Course layouts differ by event, but athletes often tip the Finger four to six times in a single run. Some events score on fastest time to complete a fixed number of tips; others award the most tips completed within a time limit.

How should I train for Fingal's Fingers outside of strongman practice?

Build a foundation with heavy deadlifts, overhead pressing, and hip-hinge patterns such as Romanian deadlifts. Explosive movements like jump squats and power cleans develop the rate of force development needed to tip the pole efficiently.

Related exercises