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Strongman Hercules Hold

Strongman Hercules Hold

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders
Back Core Shoulders
Muscle Activation
Chest · Forearms · Shoulders · Upper Arms
90%
Core · Forearms
10%
Equipment
Dumbbell Kettlebell
Setup / Starting Position
  • Stand with your feet shoulder-width apart.
  • Hold a pair of heavy Dumbbell or kettlebells at arm's length by your sides.
Exercise Position
  • Keep your arms fully extended with the weights hanging straight down.
Form & Performance
  • Maintain the position for as long as possible, resisting the urge to drop the weights.