How to Get Started in Scottish Highland Games: A Beginner’s Guide to Training and Equipment

Written By Tim Murray

The Scottish Highland Games are a unique mix of history, culture, and athleticism, making them an exciting way to test your strength and skill. If you’ve seen these events and want to give them a shot, you might be wondering where to start. Whether you’re drawn to tossing cabers or hurling heavy weights, this guide will walk you through everything you need to know to dive into the world of Highland Games.

Step 1: Discover Local Events

Finding local Highland Games competitions is easier than you might think. You can find Michigan Scottish Athletics hosted Games in our Upcoming Games page. Most states host events, and many are amateur-friendly. Look for Scottish festivals or athletic clubs that sponsor competitions. Social media groups dedicated to Highland Games are also an excellent resource. You’ll find not only event schedules but also tips from experienced athletes.

Many events include divisions specifically for first-time competitors, often referred to as "novice" or "C-class." This is the perfect place to start if you’re new to the sport.

Step 2: Learn About the Events

Each Highland Games event tests a different aspect of strength, coordination, and technique. Here’s an overview:

  • Caber Toss: The goal is to flip a tapered log (the caber) end-over-end, with the top landing directly away from you. It’s scored based on how straight it lands, like the hands of a clock. A perfect score is called a 12:00.

  • Stone Put: Similar to shot put, but with a natural stone. There are two styles: the Braemar (standing throw) and the Open Stone (allowing an approach).

  • Weights for Distance: Athletes throw weighted implements attached to a chain. Technique, footwork and speed are crucial.

  • Weight for Height: A weight is swung and thrown upward to clear a bar.

  • Hammer Throw: A weighted hammer is swung around the head and thrown for distance.

Step 3: Gear Up

You don’t need fancy equipment to start, but a few essentials will make training and competing easier:

  • Throwing Weights: You can buy pre-made weights or make your own using lead or metal handles attached to chain links.

  • Stone: Find a smooth stone weighing 16–22 pounds for practice.

  • Footwear: Rugby or soccer cleats offer the best grip, especially for events like the caber toss or hammer throw.

  • Kilt: A sport kilt is lightweight, affordable, and required for most competitions.

Step 4: Build Strength and Technique

The Highland Games are as much about technique as raw strength. Here are training tips to help you prepare:

  • Strength Training: Focus on compound lifts like squats, deadlifts, and bench/overhead presses. These build the power you’ll need for events.

  • Explosive Movements: Incorporate exercises like box jumps, kettlebell swings or olympic barbell lifts to develop explosive force.

  • Event-Specific Practice: Use replicas of competition implements to master the unique techniques of each event. For example, practice hammer swings to build rotational strength and timing.

Step 5: Embrace the Journey

The Highland Games are as much about the community as the competition. Show up ready to learn, connect with other athletes, and have fun. There’s no better way to experience the thrill of tossing a caber while honoring a centuries-old tradition.

Scottish Hammer Throw -Athlete: Eric Spence

Tim Murray