This is a subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Before posting questions. Rules. No being a dick, slurs, or personal attacks. No arguing in bad faith.

• Highland Games Events

No natty/ROM/sumo/arch/fed/FFMI policing. No shitposting/low-effort/joke top-level comments outside the daily. No 'What is powerlifting?' Jerks.

No 'strength standards compared to the general population' jerks. No comments that are solely comprised of complaints or criticisms of other subs.

No piracy. No violating Reddit rules.

The 'MS Rule' - Users must actually read/view the content they are commenting on. Users must have flair (self-selected or otherwise) to post or make comments. Flair can be selected in the sidebar using a browser. Look for something that. Intermediate is simply defined as the point at which a lifter needs to be more thoughtful about their training. The rules will not be applied identically to all users in WR.

Regulars and people who have built a good rapport and reputation through consistently adding to our community - with their advice, camaraderie, contributions, and conduct - will get more leeway. They will get the benefit of the doubt.

There are minimum account age and karma requirements. I've been bored and work and I've been wanting to answer some FAQ about the Highland Games on here to help future throwers out. I am by no means an expert, but I've competed in 8 Games so far in 2017.

It's also important to note this is not a how-to for actually being competitive. This is simply a how-to on finding events, training the events, and a way of providing resources that can make you a better thrower or provide you with essential, yet hard to find, gear.Let me know if you have any questions not answered.So what are the Highland Games?The Highland Games date back hundreds of years to Scotland. Back in the day, the English were jerks and took away the Scots’ weapons. As a result, the Highland Games were a way to train, compete amongst themselves, and stay ready for battle without creating suspicion amongst the English. Nowadays they’re a good excuse to show up to a field, put on a kilt, throw heavy stuff with friends, and have a good time. In the US, Highland Games occur all over the country from February - November.Do I have to be strong?The Highland Games, like Powerlifting, Strongman, and Weightlifting, are a niche strength sport. That being said, strength is only a part of being a successful competitor.

Technique and timing trump overall brute strength. The heaviest implement you’ll likely throw is a 56 lb weight or caber. In my short time in the Games I’ve seen all levels of strength succeed. You don’t have to deadlift x amount before you’re ready. You’re ready now!Okay. But I probably have to be 250 lbs to be competitive, right?Not necessarily. If you want to go Pro being heavier will definitely play in your favor.

That being said, at most Games there is a Light Weight Class for competitors under 200 lbs body weight. There are even National and World Championships for the Light Weights! Light weight Competitors throw a 42 lb weight for distance and for height, rather than the 56, and also throw a 16 lb sheaf, rather than a 20. Most Light weight competitors train and live above 200 lbs but cut weight to the 200 lb cutoff line.

However, unlike a Powerlifting meet or Strongman show that typically have a 24 hour weigh-in, the Highland Games weigh-ins take place just an hour or two before throwing begins.What do I need to compete?Immediately? A and a good attitude. That’s it.Okay, but what else do I need?Eventually, once you find out if you like competing in the Highland Games, you’ll accumulate plenty of weird gear. We’ll talk more about this later.

For now, just get a kilt and go have fun!How do I find a Games?I recommend going on Facebook and looking for throwers in your area. Has a huge following of throwers from all across the country and they do a good job of advertising any and all Games in the US. Once you find a Games you like, there should be a registration form with further instructions on who to contact, how to pay ( Usually $30 will get you registered, a t-shirt, and lunch), and what to do from there. If you’re still not sure, just ask someone. This is one of the friendliest communities I’ve ever been a part of. Someone will help you almost immediately.

Just remember to give back when you’re one of the big dogs.Okay, I found a Games. Now what?I personally found the Highland Games by watching Matt Vincent’s videos on. His how-to videos are especially helpful and peaked my interested. In preparation of my first Games I watched his videos several times, read as many blogs online ( Dan McKim) as I could and even tried my hand at building some DIY implements to train with. You can do something similar or just show up and figure it out the day of. Will you win? Probably not.

But you’ll have a blast.What can I expect the day of?Definitely not Disturbed being blared on speakers all day. In my experience, most Games start sometime between 8:30 am – 10 am and will go throughout the day until all the various classes have completed their events. I personally like showing up at least an hour before throwing starts to make sure I’m registered, have my shirt, and to help set the field up. Some Games throw all 9 events and some don’t. Your registration form should list what events will be thrown. When you sign up, you will probably be asked to specify what Class you’ll be competing in. First and foremost, there are two weight classes when it comes to the Highland Games.

Heavy Weight competitors are anyone above 200 lbs body weight. Light Weight competitors are anyone below 200 lbs body weight.

Aside from those, Classes are broken up by skill ( Pro, Super A Class, A Class, B Class, C Class, Novice), gender ( Male/female), and age ( Master 40+, Master 50+) Depending on the Games, you may have all sorts of Classes to choose from, or they may be small and only run an ‘Open’ Class. If you can, start out as a Novice/C Class thrower. On the day of, I recommend you tell the Athletic Director or judge that it’s your first Games, as they can go into further detail on things like rules, fouls, etiquette and also introduce you to other throwers nearby who could help you pursue this sport further. The most competitive Class at a particular Games will most likely run ‘the traditional order’ ( Braemar, Open Stone, HWFD, LWFD, Caber, Hammers, WOB, Sheaf).

Every other Class will fill in on events that aren’t being thrown otherwise. As such, if you aren’t a Pro or A Class thrower, your order of events will likely be random. This is totally okay, it’s just something to be aware of. After the Classes have finished up there will be awards given out and the results of your competition will be entered onto where you can track your progress and compare yourself to other throwers in North America.Whoa, whoa, whoa.

Etiquette?Yeah, there are some unspoken ( Sometimes spoken) rules in this community. Rule #1: Don’t be a dick.

People put these events on with their own money, often buying or making implements, standards, obtaining vendors and licenses and insurance in their own time so that other people ( You) can show up, have fun, meet new friends, and put on a show.Put on a show?Yeah! That’s one of the most fun parts. The Highland Games are an opportunity to compete and be a showman for a crowd. Often times, Games are attached to festivals ( Renaissance or Celtic) where attendees came to have fun. You can provide them with that!

If people watching ask questions, take some time to interact and explain. If the crowd explodes because you just hit a big throw, take the time to wave to the crowd and thank them for their applause. You’re a competitor but you also represent your entire community when you put the kilt on.Okay, I’m ready.

What other weird stuff do I need?Well, as you throw and learn things about yourself, you’ll figure out specifically what you need. However, here’s a list of things I see pretty often. or a duffel bag to store all your gear.

These are nice because you don’t have to run back and forth across the field to get something, and they also provide a free place to sit in between events. I even got one big enough to accommodate my cooler. Athletic Tape: Lots of it.

Nice for the weights and caber. Chalk: Especially nice for the weights and stones. A towel: One to clean mud and dirt off stones or implements and one to clean sweat off of you. Tacky: Spray tacky for the caber ( And even sheaf.

My little secret) and maybe some pine tar tacky for the hammers. Tacky Removal Aid: Baby oil, air freshener, GooGone, etc. Shoes! Hammer boots for the hammers, spikes for the weights and stones, cleats for the caber. Pitchfork for sheaf. Sunscreen, sunglasses, and a hat of some kind. Refreshments of some kind.

( Normally provided, but bring some just in case). Some resistance bands to warm up with.Okay, now how do I DIY this weird stuff?Oh boy. My favorite part.Braemar:Honestly, this is probably the easiest event to DIY and practice before your first Games. Are round-ish river rocks and are between 22-28 lbs, although some Games pride themselves on having a particularly heavy/unusual stone. I suggest finding a nearby landscaping company as most of these will have several types of stones to choose from, will allow you to weigh them, and will likely cost you less than $3.00 total. Another good way to find stones is to check out nearby rivers and creeks. Unfortunately, you may not find the nice, round rocks you desire, so be aware of that.

You might also bring a shopping bag and luggage scale if you choose this route, as 16 lb stones are tough to come by in the wild and 22 lb stones that aren’t absolutely un-throwable are nearly impossible to find. Typical footwear for throwing the Braemar stone includes spikes, cleats, or even running shoes. This is one of the most static events in the Games and will largely rely on brute strength since you can’t use an approach with your throw. Other gear that throwers tend to use when throwing the Braemar are wrist-wraps for support and a little extra pop and elbow sleeves to keep the joint warm. Don’t ever take warm-up attempts in the trig area. This will chew up the ground and make it a hassle when the real throws come. Also be aware of where your stone will go once it’s thrown.

Don’t ever throw at the crowd, at other peoples’ belongings, or somewhere the stone might do damage.Open Stone:Like the Braemar, this is one of the easiest events to DIY. The stones are a, usually around 16 lbs, but are typically smooth and round like their bigger brother. Again, I recommend checking out a landscaping company. I also recommend getting a few stones to practice with ( They’re cheap) since every Games will have different stones than the last. Because of the various approaches allowed, spikes and track and field shoes are especially popular for their bite but predominantly for their ability to let the thrower stay mobile.

Cleats are nice if it’s especially wet/muddy out, but are not as common, since they typically lock onto the ground and hinder mobility. Wrist wraps and elbow sleeves are also popular for this event.Heavy Weight for Distance:If you’re a Heavy Weight thrower ( Above 200 lbs) then you’ll be throwing the big, weight for distance ( Light Weights/Masters throw a 42. Women throw a 28). This is typically either a block or sphere, made of metal, attached to a handle ( Triangle, D-Ring, or Ring) via a chain. The overall length from the handle to the end of the weight is around 18 inches. To DIY this event is a little trickier, but very do-able.

Is my personal DIY weight for distance. I made this for $75.00 over the course of a weekend. One weight for distance ( That you can’t load) will set you back over $100.

The trickiest piece to find is the handle. I personally used an Olympic rings handle that I ordered off Amazon. I cut off the rubber grip and was happily surprised to find out the inner ring was made of metal. After that, I went to Home Depot and picked up two different lengths of ¾” black pipe ( 5 inch and 8 inch), some end caps, a T-split, some chain, and a quick link. Then I went to Academy Sports and picked up a variety of weights ( 10, 5, and 2.5 lbs) that had ¾” holes in the center.

I like this approach because you can quickly and easily load different weights, which will allow you to be more versatile while minimizing your overall expenses. Is this the real deal? Will it suffice? I’ve talked to several throwers ( Even Pros) and the majority of them started out with DIY weights before moving on to the real thing.

Preferred footwear is a lot like the Open Stone. Spikes and track shoes are nice because you need some bite but mobility is also key. Throwers also tend to use chalk as well as tape their fingers and thumbs with athletic tape or wear a work glove to reduce the risk of tearing a callous. I prefer to hook grip and use tape because when I wear a glove.

Again, don’t take warm up throws in the trig area. You don’t want to have to dodge divots when you’re bearing down to make a big throw.Light Weight for Distance:This is the same thing as the Heavy Weight, but half as heavy.

If you DIY the Heavy Weight for Distance you can use different weights and have a Light Weight. Both weight classes throw a 28, women throw a 14.Heavy Hammer:The hammers are the second easiest events to DIY. Remember those ¾” weights we bought to make our DIY weights for distance? Grab a few of those, go back to Home Depot, and buy a few sections of 10’ long ¾” Schedule 80 PVC. This is in the Electrical Department because it’s electrical conduit.

At most Games in America, this is literally the same stuff you’ll be throwing. I have, on the rare occasion, thrown ½” and even Schedule 40 ( White) PVC but that’s not very common. Go home and cut that PVC into 48-50” lengths. You can wrap the handle end with athletic tape, but I don’t ever bother. Are my DIY hammers. I recommend using several 2.5 lb or 5 lb plates to get to your desired weight ( 22 lbs for heavy hammer) as this will minimize the risk of your hammers snapping.

They will still snap. They just won’t snap as often.

One of the hammers you get out of the 10’ section of conduit will have a bell end. This will keep the weights from sliding off. The other section that you cut will need to have a hole drilled through it and a bolt and nut added to accomplish this task. With your hammers out of the way, let’s talk about the other gear you’ll need.

The hammers are fun because you get to cover your hands in and wear. As far as Hammer Boots are concerned. These aren’t too hard to DIY either, assuming you have a jigsaw and a drill. Go back to Home Depot and pick up a that you think will be easy enough to cut/drill but sturdy enough to keep you planted to the ground when you stab them into the earth.

I’d also grab a few bolts, washers, and nuts while you’re there. And probably a heavy duty drill bit that matches the diameter of your bolts. After that, it’s just a matter of cutting your blades down to length ( Mid foot out to about 3 or 4 inches past your toes), drilling two holes in the steel, transferring those holes to your footwear of choice ( I’ve seen blades on work boots, hiking boots, football cleats, tennis shoes) and then attaching the blades to your shoes with a bolt, washer, shoe, blade, washer, nut combination.

For tacky, you have two options: or a Pine Tar based tacky like I’ve used both. I prefer the Pine Tar stuff. So does Dan McKim. That guy throws hammers farther than anyone else in the world.

Follow his lead. To get the tacky off you can use baby oil or orange air freshener. A lot of guys swear by the orange stuff. I think it smells awesome. As far as warming up for the hammers, never release until it’s time for the real deal. Warm up outside the trig area by taking a few winds and then slamming the hammer head into the ground beside you. Hammers are super dangerous.

Most Games call the area around them the death zone for good reason. If you’re anywhere near the hammers, even if you’re not throwing them, be aware of them.

People have died because of hammers before.Light Hammer:Same stuff as before. Just lighter. I forgot to mention.

Don’t ever spray tacky directly on the hammer handle. Always spray your hands. This is because sometimes spray tacky will affect other forms of tacky and make the handle slick for your fellow throwers.Caber:Caber is a little trickier to DIY. At most Games, this will literally be a tree that they cut, dried, de-limbed, de-barked, and tapered. Matt Vincent and Mike Beech did a DIY tutorial on caber that.

Essentially, you go to Home Depot for like the fiftieth time. Then you pick out 3 sections of 16’ long 2x6 lumber ( NOT TREATED), some a lot of wood glue and some deck screws. After that you go back home, glue and screw the boards together, and then use every single saw that you own to try and taper the monster and round over the edges. After getting frustrated with how sucky your saws are say, “That’s good enough.” And then sand it for a solid 3 days. With a palm sander. Get super frustrated again and try to convince your wife this is why you need a belt sander.

Say, “That’s good enough.” a second time and then take it out into the yard to try and pick it. For lower level throwers it’s going to be much heavier than anything you’ll throw in a real Games since it’s right at 100 lbs ( Most cabers I see as a B Class thrower are 60-70 lbs) Another way you can simulate the awkwardness of caber is to. Go to Home Depot and buy the longest section of 6” diameter PVC they have.

Preferably something over 16’ long. Then find a small log that will fit snugly in both ends and This caber is long and difficult to turn, but it’s pretty light and shouldn’t be too hard to pick. Foot mobility isn’t as important for caber, so most throwers typically wear spikes or cleats for this event. Spray tacky is sometimes applied to the backs of the hands/in-between fingers to reduce the risk of a hand slipping when the attempt is made to turn a caber. In a real Games, you probably won’t get to pick the caber and take practice attempts with it. Instead, you can simulate the toss by throwing the tapered end over head with the rest of the caber on the ground. When it comes to shagging the caber for your fellow competitors, always use two throwers to do so.

This saves you energy but also makes the caber look more impressive to the crowd.Weight Over Bar:Like the Heavy Weight for Distance, Weight Over Bar uses a 56 lb weight ( Light weights throw a 42). However, the actual weight is a little different. The chain connecting the handle to the implement is usually much shorter. As such, the DIY weight for distance discussed earlier can be used to simulate the WOB implement. Popular footwear for WOB includes cleats, spikes, and even weight lifting shoes, as a raised heel can be helpful. One of the biggest game-changers for me was to start using to train me to sink with the weight and get a longer pull. I recommend training somewhere with a branch that you can try to clear as this will give you a consistent idea of whether you’re throwing higher or not.

For the height events, don’t take practice attempts under the bar. When you are throwing, always shag the weight for the guy after you and place the weight back under the bar them.Sheaf:Sheaf is probably the hardest event to DIY. Most throwers either have to get lucky with Craigslist or fork over the cash to a seasoned manufacturer to get a pitchfork. ( See what I did there?) Some throwers avoid this entirely and borrow a fork when they get to their Games. This is okay, but as someone who is very protective of their fork, I highly recommend you take every precaution when borrowing someone’s baby pitchfork. Pitchforks come in all sizes, shapes, and number of tines. The most common are two-tine or three-tine.

I personally throw with an anti que three-tine because that’s the fork my wife surprised me with from Craigslist, and it’s treated me well ever since. If you get the chance, play around with different forks and see if what you prefer.

I’ve heard from a few sources that older pitchforks were tempered differently than modern forks, and as a result, tend to have “springier” tines. Whether this is true or not, I’m not sure. Then comes the handle.

Some throwers chop their handles down, some replace wooden handles with lighter aluminum shafts. I kept the long, somewhat heavy wooden handle it came with because I like the counter-balance effect I feel it gives me, but I added a small section of PVC around the tines and reinforced with athletic tape to give me a bigger surface area for my fingers to grip.

This also allows me to drop the fork further into my fingers and stay longer when I throw. Play around with all sorts of things like this until you get it perfect for you. Once you get your fork straightened out, then comes the actual sheaf. There are on how to make a sheaf but I personally recommend spending the money to get a legitimate sheaf made for you. This will cost somewhere between $70-125 but it’ll save you a major headache. However you choose to get your fork and sheaf, my main recommendation when it comes to training is to practice in the same place consistently that will allow you to reference whether you’re improving or not.

For instance, I’m lucky and have a tree with branches at 20’, 25’, 30’, and 35’. As I’ve progressed with the event I’ve been able to judge how a day is going as well as how I’ve developed over the past 12 months.Trig:Yes, you should probably DIY a trig!

This isn’t especially hard, but it’ll make your training more effective in the long-run. Go to Home Depot and grab a 4’6” section of 4x4 TREATED lumber ( This will be on the ground). Take that sucker home. Drill two big holes using the biggest drill bit you own and then insert the biggest Vampire stakes nails that you can find at Home Depot.

Instant trig. Tack a nail on top to secure your tape measure.Additional Resources:. has a ton of information online and has probably brought more throwers into the sport than anyone in the last 5 years.

He is a 2x World Champion and is currently retired due to a knee injury but is still pursuing his goals. His vlog covers his day to day life, as well as interviews and time spent lifting and learning with the best of the best. is a 4x World Champion and arguably the best hammer thrower ever. Maybe the greatest Highland Games athlete ever. He’s got great instructional videos as well as hilarious parody videos on his channel. 2017 will be his last year competing. is currently the #1 active Pro in the Games and holder of a few world records.

Also has excellent vlog videos. is a company run by throwers for throwers.

You can buy blades, tacky, chalk, tape, and even fanny packs from them. is a Light Weight National Champion and the other half of HVIII Brand Goods and ThrowBros. is a professional thrower out of Canada and has some great videos on footwear as well as the famous Bottle Drill.

is a top-level Amateur thrower with some very helpful how-to videos. is another top-level Amateur thrower with awesome Games-day videos and is also part owner of ThrowBros. is a great YouTube channel that covers Highland Games ( Including World Championships) in real-time. I would say the bare minimum of strength required is to be able to pick up each implement and throw it somehow. This doesn't mean using a more refined technique. I mean just literally pick it up and throw it at all. Doesn't even have to be far.

The heaviest implement you'll face is either the 56 lb weight for distance/height and the caber. Other than that, everything else is relatively light.Now, the more competitive you get, the stronger the athletes are. Upper level throwers are serious strength athletes. Most high level throwers are either ex.

Strongman competitors, powerlifters, weightlifters, or track and field throwers. I know plenty of guys who can deadlift 500+ for reps, bench 300+ for reps, squat 500+ for reps. Do you have to be able to do that to be successful? No, but strength is never a weakness.and others You guys care to give your opinions too?. The first time I practiced, I had close to a S/B/D of 350/230/450 at 205 lb BW.There were guys in the area (they were sort of acquaintances), and we invited them to just throw with us.

Most of them did some form of exercise but were not gym strong. A couple of them just picked up the implement and with abysmal technique threw it further than I had managed to so far.All that to say, as long as you can get some momentum on the implement and throw it in the right direction, you're strong enough for novice class.If you insist on a strength requirement, I'd put it very low for men: something in the neighborhood of being able to rep 135 lb bench and 185 lb squat. Even then, there's no reason a rank novice lifter shouldn't find a local group and just try to practice with them.I don't think the strength requirement should be a function of bodyweight, because the implement weight doesn't change unless you're in lightweight. I'm from the Highlands and me and the lads often piss about with homemade heavy gear on summer evenings​ and have a few pints. I've always meant to compete but am often at sea for the summer.However, when I was in school, we met the Canadian heavy champion outside the chippy in the town I live near. Him and his brother were over for a holiday and to compete in a few games.We got chatting and asked if they wanted to come for a swim with us (we were heading to a nearby waterfall for some summer crack).

Had a fantastic day in the sun drinking beer, swimming, smoking weed and throwing heavy stuff around.Great crack.

Highland Games Events

The Indoor Scottish Highland Games return to the Arnold Sports Festival in 2020 inside the Arnold Fitness EXPO at the Greater Columbus Convention Center.Thirty-five athletes will compete Friday, March 6 and Saturday, March 7 in four divisions.Women's Amateur (Friday morning)Men's Masters (Friday afternoon)ROGUE Men's Pro (Saturday morning)Men's Amateur (Saturday afternoon)The professional division champion will be awarded a specially-made bronze trophy of legendary Scottish Strongman Donald Dinnie. Dinnie won the Scottish Highland Games 21 straight years from 1856-1876 and is recognized as the 19th century's greatest athlete.

First, second and third place finishers in each division will receive specially-made trophies.2020 Event InformationComing Soon. TICKET INFOIncluded in Daily EXPO Ticket$20 in advance (plus credit card fees)$25 at the door3 for $50 in advance (plus credit card fees)$35 Fast Pass (Allows Entry 1 Hour Early in Arnold Fitness EXPO)Note: $20 Daily EXPO Tickets and three Daily EXPO Tickets for $50 are available only at and only in advance through Thursday, March 5, 2020. Advance sales end at midnight March 5, 2020. Beginning Friday, March 6, all Daily EXPO Tickets are $25 online or at the door.Children 14 & Under admitted FREE when accompanied by an adult.