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Strongman fingal's fingers
Advanced
Strongman fingal's fingers is a compound machine exercise for the glutes, also working the hamstrings, quads, calves, front delts, traps, and forearms.
What it works
Primary muscle
Glutes
Also works
HamstringsQuadsCalvesFront deltsTrapsForearms
- Equipment
- Machine
- Movement
- Conditioning
- Type
- Compound
- Logged as
- Weight × reps
- Suggested rest
- 2 min
How to do it
- 1Stand with feet shoulder-width at the free end of the hinged pole, shins close to the implement.
- 2Grip the end securely with both hands underneath, chest up, shoulders packed, and spine neutral.
- 3Brace your core, pull the pole tight to your body, and initiate the lift by driving through your heels, extending knees and hips together.
- 4Keep the implement close as it rises past the knees; re-adjust your hand position if needed to transition from lifting to pushing.
- 5Continue hip and knee extension while driving the pole upward; as it nears vertical, step forward under it and press through the arms to guide it over.
- 6Finish by tipping the pole past its balance point under control, letting it fall safely to the opposite side.
- 7Reset your stance on the new side, re-brace, and repeat. Avoid jerking, twisting, or rounding your back at any point.
What to do instead
Track it in Vytal, free
Log every set, run the rest timer between them, and keep every personal record you beat.
