Hercules Hoist

Hercules Hoist

Hero Hoist

The Hercules hoist requires you to pull a heavy object up to the top, and lower it slowly down to the ground.

Multiple Attempt Obstacle
  • Skills
    Upper Body / Grip Strength / Core
  • Race Types
    Stadium / Sprint / Super / Beast
  • Weight Estimates
    Don't forget the added weight of water!
    Men's Weight: 105 pounds
    Women's Weight: 75 pounds

Grip and Upper Body Strength Training Equipment

Mini-Canes
Mini-Canes
Nunchuck Grips
Nunchuck Grips
Pipe Grips
Pipe Grips

Key Exercises

    ExerciseExrxBodybuilding
    Pull-up
    Deadlifts
    Squats

Tips for the obstacle

  • rip the rope down to the ground
  • anchor yourself to the ground

Ways to Train

  • Utilize a gym and put a punching bag or heavy object over a bar to practice pulling an item down

Official Rulebook Details

  • Pull the rope to raise the weight until the knot hits the pulley at the top.
  • Lower the weight slowly and with control, without releasing the rope until weight reaches the ground (no dropping the weight).
  • Competitor must control the rope with their own body. Rope cannot be tied off to the fence or any other object.
  • Inability to raise the weight all the way to the top.
  • Dropping the weight to the ground for any reason (rope slips through or leaves the Competitors hands AND the weight touches the ground).
  • Using any outside object to assist in completing of the obstacle, other than use of feet on the fence (see additional notes).
  • A competitor may make multiple attempts and change lanes at any time, as long as the weight was returned to start position in a controlled manner.
  • Competitors may not raise the weight by moving away from the fence, or gain an advantage by moving beyond the immediate vicinity of the fence.
  • Unless specifically defined otherwise by Spartan officials, competitors do not need to keep their feet on the ground and may use the fence for leverage.
  • Standing on the top of the fence or crossing the fence results in an immediate disqualification (DQ).
  • At stadium events, these rules may be modified for safety reasons to require a "no feet on the fence" rule.

references

Videos and documents for reference