Fingal’s Fingers – Grinder Gym

The Fingal’s Fingers is one of the most unique and visually captivating Strongman events. Competitors lift and flip massive, long poles known as “fingers” from a lying position to a vertical and then an inverted position. This event tests an athlete’s explosive power, grip strength, and ability to handle a large, unwieldy implement, all while requiring incredible endurance and technique.

Event Description

The Fingal’s Fingers event involves flipping a series of large poles, each heavier than the last, from the ground to an upright position and over to the other side. These poles, often resembling telephone poles, require a combination of strength, leverage, and precision. Athletes typically compete to flip the fingers as quickly as possible, with either a set number of poles or within a time limit.

Equipment Specifications

Implements and Setup

Fingal’s Fingers: Cylindrical poles made of steel or wood, varying in height, weight, and diameter. Weights typically range from 200 to 600 lbs or more, depending on the competition.
Height: Poles are usually 12 to 20 feet long, adding to the challenge of balance and leverage.
Starting Position: The poles lie horizontally on the ground, with one end resting on the ground and the other slightly elevated.

Additional Specifications

Chalk is permitted to improve grip.
Belts, wrist wraps, elbow sleeves, and knee sleeves are typically allowed.
Tacky and other grip aids are generally prohibited.

Rules and Execution

Objective

Flip each pole from the ground to vertical and over to the other side as quickly as possible, completing all designated poles or as many as possible within a time limit.

Step-by-Step Execution

Setup:
- Approach the base of the finger and grip the bottom end securely, with feet shoulder-width apart.
Initial Lift:
- Drive through your legs and lift the pole off the ground, raising it to a vertical position. Use your body weight to stabilize the finger.
Transition:
- Once the pole is vertical, reposition your hands higher up the pole to gain leverage.
Push and Flip:
- Drive the pole forward, pushing it over to the other side with controlled force. Ensure the pole lands safely and fully flips.
Repeat:
- Move to the next pole and repeat the process until all fingers are flipped or the time limit is reached.

Good Lift Criteria

The finger must be fully flipped and land on the opposite side.
Athletes must use proper form to ensure safety and effective execution.
Completion is judged based on the number of fingers flipped or total time.

Prohibited Practices

Failing to fully flip the finger.
Using unauthorized equipment or grip aids.
Dropping the pole dangerously or out of control.

Primary Muscles Worked

The Fingal’s Fingers primarily targets:

Legs and Hips: For generating the explosive power needed to lift and flip the pole.
Back (Lats and Erector Spinae): For lifting and stabilizing the finger during the transition.
Shoulders, Arms, and Chest: For controlling the push and flip phases.
Core: For balance and stability throughout the movement.

Training Tips

Focus on Explosiveness: Incorporate deadlifts, power cleans, and push presses to develop the strength and power needed for the lift and flip phases.
Grip Strength: Train with farmer’s carries, plate pinches, and thick bar holds to improve your ability to handle the cylindrical poles.
Practice Leverage: Use lighter poles or logs to practice controlling the movement and gaining leverage.
Condition for Endurance: Perform circuits or repeated heavy lifts to build the endurance required for flipping multiple fingers.

Common Mistakes to Avoid

Poor Hand Placement: Gripping too low or too high can reduce leverage and efficiency.
Rounded Back: Lifting with a rounded spine increases the risk of injury and reduces power.
Inefficient Transitions: Failing to reposition your hands quickly wastes energy and compromises control.
Underestimating Balance: Neglecting core engagement can lead to loss of stability during the flip.

Variations and Alternatives

Log Flip Training: Use a heavy log to simulate the mechanics of lifting and flipping a finger.
Heavy Sled Push: Develop the pushing power required for the flip phase.
Deadlift-to-Press Combos: Build strength for the lift and transition phases by combining deadlifts and overhead presses.

Scoring and Formats

Distance Challenge: Flip all designated fingers over a set distance as quickly as possible.
Repetition Challenge: Complete a specific number of flips in the shortest time.
Timed Event: Flip as many fingers as possible within a designated timeframe.

Historical Context and Modern Implementation

The Fingal’s Fingers event is named after Fionn mac Cumhaill (anglicized as Finn McCool), a legendary Irish giant and hero. This event embodies the spirit of ancient strength challenges, where flipping large poles was a demonstration of power and skill. Modern Strongman competitions have standardized Fingal’s Fingers to test strength, endurance, and technique in a visually striking and physically demanding way.

Real-Life Applications

Training for Fingal’s Fingers enhances practical strength for tasks requiring lifting and flipping heavy, awkward objects. It improves grip endurance, full-body coordination, and explosive power, making it a versatile addition to any strength training program.

Conclusion

The Fingal’s Fingers is a dynamic and iconic Strongman event that combines strength, balance, and endurance. Its unique challenges and dramatic presentation make it a favorite among competitors and spectators alike. Mastering Fingal’s Fingers builds total-body strength and resilience, making it a must-have event in any Strongman training regimen.