Strongman Hercules Hold

Strongman Hercules Hold


This exercise involves holding a heavy weight in each hand for as long as possible, with the goal of building grip strength and overall body endurance. It is named after the mythological figure Hercules, who was known for his incredible strength.

Equipment Required

Strongman Hercules Hold Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Hold a heavy weight in each hand, such as dumbbells or kettlebells.
  3. Lift the weights up to shoulder height, keeping your elbows close to your body.
  4. Slowly extend your arms out in front of you, keeping them parallel to the ground.
  5. Hold this position for as long as you can, aiming for at least 30 seconds.
  6. Slowly lower the weights back down to your sides.
  7. Repeat for 3-5 sets.

Strongman Hercules Hold Form & Visual

Strongman Hercules Hold

Strongman Hercules Hold Benefits

  • Increases grip strength
  • Improves forearm and wrist strength
  • Develops core stability and strength
  • Enhances overall upper body strength
  • Improves mental toughness and endurance

Strongman Hercules Hold Muscles Worked

  • Forearm muscles
  • Grip strength muscles
  • Shoulder muscles
  • Upper back muscles
  • Core muscles

Strongman Hercules Hold Variations & Alternatives

  • StrongMan Hercules Hold with dumbbells
  • StrongMan Hercules Hold with kettlebells
  • Single-arm StrongMan Hercules Hold
  • Partner StrongMan Hercules Hold
  • StrongMan Hercules Hold with a sandbag