Spartan Race Hercules Hoist Obstacle

I first encountered the Spartan Race Hercules Hoist during a Spartan Sprint. A volunteer shouted at other participants as I ran up to the obstacle.

“Don’t let the sandbag drop! Control it on the way down!”

If I’m being honest, I thought this obstacle would be a piece of cake. Boy, did I feel stupid when I first tried to pull that heavy sandbag. The Herc hoist sandbag weighs 130 lbs for men and 90 lbs for women. But what really makes it tough is the rope they use. It’s maybe an inch thick, which means it’s hard to get a good grip. At least with rope climbs, you have a thick rope.

Since the Hercules Hoist comes toward the end of the course, your grip is already worn from the monkey bars, bucket carry, and Tyrolean traverse. That’s why training your grip strength is essential in the lead-up to Spartan races.

I used my entire body to lift that bag up to the pulley. When I went to lower it, I realized why the volunteer was scolding the other participants. It took everything I had to prevent it from crashing down on the dirt below.

In this article, I cover exercises you can incorporate into your training routine to better prepare for the Hercules Hoist and the other Spartan Race obstacles.

But first, look at how to complete the Spartan Hercules Hoist according to the Spartan Rule Book.

Spartan Race Hercules Hoist – Rule Book

“4.1.5 HERCULES HOIST

a) Competitor Instructions

1. Pull the rope to raise the weight until the knot touches the pulley at the top.

2. One or both feet may be used as leverage on the barrier.

3. Lower the weight so that it is under control and not in a state of free fall when it touches the ground, only releasing the rope when the weight has touched the ground.

4. A competitor must control the weight using only the rope and their body and limbs. A competitor may not tie off the rope to the barrier or to any other object.

b) Failure Modes 

1. Inability to raise the weight until the knot touches the pulley at the top. 

2. Dropping the weight to the ground in an uncontrolled manner for any reason, including the rope slipping and leaving a competitor’s hands and resulting in the weight touching the ground. 

3. Using any outside object to assist in completion of the obstacle, other than the use of feet on the barrier. 

4. If the competitor’s hips rise above the top of the barrier while attempting the obstacle. The top is defined as a horizontal plane that extends in all directions from the top of the barrier.

5. Crossing the barrier.

c) Additional Notes

1. A competitor may make multiple attempts and change lanes at any time, as long as the attempted weight is returned to the ground position in a controlled manner.

2. Competitors may not raise the weight by moving away from the barrier, or gain an advantage by moving beyond the immediate vicinity of the barrier.

3. At Stadion events, these rules may be modified for safety reasons to require a “no feet on the barrier” rule.”

Hercules Hoist Prep

The Hercules Hoist is mostly an upper-body obstacle that uses a pulling movement. Since most of us can’t make a Spartan DIY hoist, we must settle for more traditional training methods.

The pull-up is a great place to start with training for this obstacle and others you will encounter in obstacle course races.

Pull-Ups/Dead Hang

The pull-up trains the lats, shoulders, and biceps, as well as grip strength.

That’s why I recommend doing the pull-up/dead hang.

The pull-up involves using a pronated grip in which your palms face away from you. A standard pull-up involves a wider grip than shoulder width.

How to Do the Pull-Up

• Stand facing the bar. Raise your arms above your head. If you are tall enough, grab the bar. If not, use something to step on to reach the bar. Use a pronated grip by wrapping your fingers around the bar with your palms facing away from your body. Wrap your thumb around your fingers. Allow yourself to hang from the bar. You need to bend your legs if your feet touch the ground.
• Keep your eyes up toward the bar. This will help to keep your spine aligned and prevent you from hitting your head on the bar as you explode upward.
• Pull upward until your chin is above the bar. When pulling, imagine pulling the bar to your chest.
• Keep your core tight. This will help prevent swinging like a pendulum as you raise and lower yourself.
• Lower yourself to the full extension of your arms.

The dead hang uses the same grip as a pull-up to hang from a bar with extended arms. Dead hangs are great for improving grip strength. Being able to hang for extended periods is critical for obstacle course racers.

After you finish your final pull-up rep, continue hanging on the bar. Grip the bar tightly and increase the amount of hang time each week.

Next up is the row. 

Single Arm Rows

Single arm rows are an excellent exercise to build strength in the lats, rhomboids, traps, and rear deltoids. Single arm rows utilize the single arm pulling movement involved in the Hercules Hoist.

How to Do Single-Arm Row

• Place your left knee and hand on a bench or chair to stabilize yourself. Then, pick up a dumbbell in your right hand.
• Keeping your spine aligned, pull the weight up to your rib cage. Use a controlled motion (don’t jerk the weight).
• Squeeze your right lat at the top of the movement, then lower the weight back down. Perform all reps on the right side before switching to the left.

Farmer’s Carry

The farmer’s carry is a great way to build full body strength while also training grip strength.

How to Do the Farmer’s Carry

• Find two weights of equal poundage, like kettlebells, dumbbells, or plates.
• Hold a weight in each hand.
• Adjust your posture as you would when trying to stand up straight. Keep your eyes forward and chin up.
• Then, walk at a comfortable pace.
• Keep your core tight as you move forward and your shoulders back. Let your arms, shoulders, core, and legs do the work.

If your neck tightens, put the weight down and give yourself a break. If your neck tightens in the first few steps, consider reducing the weight you carry in each arm.

Choose a distance or time to carry the weight at a moderate-to-quick pace. I like starting with 30 seconds and working my way up.

Hanging Leg Raise

Since the grip is such an essential aspect of obstacle course racing, it can help to include multiple hanging exercises.

The hanging leg raise will help develop grip, shoulder, lat, and core strength.

How to Do Hanging Leg Raise

• Grip a pull-up bar about shoulder-width apart like you will do a pull-up.
• Keep your hips positioned in front of you and your core tight to prevent swinging.
• Keep your legs straight and your feet together, and raise your legs so your body forms an “L” shape.
• Lower your legs back down to the starting position in a controlled manner.

If you can’t perform this exercise with straight legs, bend your knees and raise your knees toward your chest.

Kettlebell Clean

The kettlebell clean is a full body exercise used to develop full body strength and power.

How to do Kettlebell Cleans

• Start with your feet shoulder-width apart with the kettlebell on the ground slightly out in front of you.
• Hinge at the hips and grip the kettlebell with one hand. Keep your spine neutral (not hunched over).
• Shrug and pull the kettlebell back keeping the kettlebell close to your body. Allow the kettlebell to roll around your wrist.
• Catch the kettlebell in the rack position. Hips and legs lockout at the top.
• Allow the kettlebell to go back down between your legs as you hinge your hips.

Spartan Race Hercules Hoist Wrap Up

Of course, you can do dozens of exercises to prepare for this obstacle. The important thing is you train the pulling movement pattern, work on your grip strength, and add in some exercises that will strengthen and stabilize the core muscles.

The Hercules Hoist is one of many challenging obstacles you’ll face at your next race. Make sure you prepare with a quality cardio and strength training program so you are ready to go on race day.

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Good luck!