Zirv Fitness
Strength exercise

Hercules Hold

How to do it

  1. Stand between two fixed elevated supports at roughly shoulder height, one on each side of your body.
  2. Grip one support firmly in each hand and press outward into them as you lift the feet off the floor.
  3. Brace the shoulders down and back, loading the shoulders and core to keep the body suspended between the supports.
  4. Squeeze the forearm flexors hard to maintain grip pressure on both sides for the entire hold.
  5. Keep the torso still and the hips level, breathing in a steady controlled rhythm for 20 to 40 seconds rather than holding your breath.
  6. Lower the feet back to the floor with control at the end of the hold rather than dropping suddenly.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises

Related Shoulders exercises

Barbell Overhead Squat (Snatch Grip)Clean Grip High PullHandstand WalkKettlebell Bottom-up PressKettlebell Overhead CarryKettlebell Waiter Carry
Type
Strength
Primary muscles
Shoulders, Core, Forearm Flexors
Measured in
Time