How to Execute the Hercules Hold for Upper Body Strength & Hypertrophy

By
Terry Ramos
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Hercules hold

Research demonstrates that static holds contribute to enhanced strength and hypertrophy. 

Bodybuilders, fitness enthusiasts, and strongmen who engage in static holds experience heightened muscle fiber activation, contributing to enhanced endurance and strength. Research indicates that performing static holds, such as during isometric training, can reduce fatigue, improve joint strength, and increase muscle hypertrophy (1). This article will explore the Hercules Hold, named after the legendary figure renowned for his immense strength. 

The name derives from a tale in which Hercules sought to cross a mountain on his journey to a garden. Rather than climbing it, he split it in two, causing the fragments to plunge into the sea, now known as Monte Hacho and Gibraltar.

We’ll discuss the key benefits of the Hercules Hold and the specific muscles it targets. We will also provide a comprehensive, step-by-step guide on executing this exercise with proper form. This guide will highlight equipment athletes can incorporate into their training regimen to enhance their workouts. Let’s dive in!

Techniques & Muscles Worked

The Hercules Hold is a popular exercise in the strongman community and involves holding two heavy weights in each hand for as long as possible. This helps build your overall body’s endurance and improves your grip strength. The Hercules Hold exercise works the following muscle groups throughout the body: 

Strongman Mark Felix performed the Hercules Hold at the Giants Live Manchester 2019, setting a world record of 87.52 seconds. A video of him performing the challenging feat is below:

In the gym, mimicking the Hercules Hold can be quite the challenge. Two weighted pillars of about 160 kg each (352.74 lbs) are used in strongman events and competitions. However, you can always improvise by using two heavyweights, like dumbbells or kettlebells, on each hand and holding them as long as possible. You could also use a cable crossover machine or resistance bands to perform this exercise.

How to Do the Hercules Hold Using a Cable Machine

  1. Set the heaviest weight on each side of the cable station and set the pulley attachment from just slightly below your shoulder level.
  2. Stand between the cable station, set your feet shoulder-width apart, and grab each handle individually.
  3. Next, lift the handle slightly to the sides, hold for as long as possible, and carefully return the cables to their place to finish the rep. 
  4. Repeat for as many reps as you desire.

How to Do the Hercules Hold Using Free Weights

The free weight could be a dumbbell or kettlebell. However, we shall use a dumbbell in this guide.

  1. Grab a pair of heavy dumbbells and place them at your sides using a neutral grip.
  2. Stand with your feet shoulder-width apart and lift the dumbbells to shoulder level with a slight bend in your elbows.
  3. Next, slowly extend your arms to its sides and hold that position for as long as possible.
  4. Lower the dumbbells back to your sides to complete a rep. 
  5. Repeat for as many reps as you desire. 

Benefits

The Hercules Hold is a high-intensity routine with many benefits since it’s challenging and hits multiple muscle groups. Here’s a list of the benefits of doing the Hercules Hold.

Strengthens Grip

The Hercules Hold uses a static hold to keep two heavy objects in each hand in place for some time. This helps strengthen the wrist and finger flexors. It also strengthens the forearms, strengthening your grip and making it better for other exercises. Studies show grip strength can enhance exercise strength, bone density, bodily functions, and overall health (2).

Builds Endurance

One of the primary goals of the Hercules Hold is to build your endurance. Holding a heavy weight on each side of your arms isn’t easy. Doing this regularly tasks multiple muscle groups, building endurance and mental resolve.

Activates Core Muscles

The exercise requires much stability, so it greatly involves your core. The Hercules Hold activates your abs and obliques, which are used for proper exercise form and stability. A strong core also reduces the chance of injuries, especially when exercising.

Works the Upper Body

The Hercules Hold is an effective high-intensity exercise that works and strengthens the upper body muscles, including the chest, arms, deltoid muscles, rotator cuffs, and upper back. Working and strengthening the upper body muscles makes it easier to transition to other upper body building exercises like bench presses, pull-ups, and shoulder presses. A strong upper body means proper posture, balance, and a stronger ability to lift heavy objects. 

FAQs

How heavy is the Hercules Hold?

Ideally, in strongman competitions and events, the Hercules Hold involves two pillars on each side weighing 160 kg (352.74 lbs). Competitors grab each side of the pillar and hold for as long as possible.

What does the Hercules Hold do?

The Hercules Hold is a high-intensity exercise that strengthens your grip and builds your body’s strength and endurance. It targets multiple muscle groups, including the chest, forearms, shoulders, wrist and finger flexors, rotator cuffs, biceps, rhomboids, lats, abs, and obliques.

What is the Hercules Hold technique?

In strongman competitions, organizers place athletes between two pillars weighing 160 kgs (352.74 lbs) and task them to hold these pillars for as long as possible. However, you can improvise using free weights, resistance bands, or a cable machine to perform this exercise. Review our comprehensive guide above on implementing this movement in the gym. 

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References

  1. Lum, D., & Barbosa, T. M. (2019). Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. International journal of sports medicine, 40(6), 363–375. https://doi.org/10.1055/a-0863-4539
  2. Alley, D. E., Shardell, M. D., Peters, K. W., McLean, R. R., Dam, T. T., Kenny, A. M., Fragala, M. S., Harris, T. B., Kiel, D. P., Guralnik, J. M., Ferrucci, L., Kritchevsky, S. B., Studenski, S. A., Vassileva, M. T., & Cawthon, P. M. (2014). Grip strength cutpoints for the identification of clinically relevant weakness. The journals of gerontology. Series A, Biological sciences and medical sciences, 69(5), 559–566. https://doi.org/10.1093/gerona/glu011
Terry Ramos
Terry Ramos
https://terrys-training.ck.page/b777772623
As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.