Hercules Hoist obstacle, how to overcome it!

    Hercules Hoist obstacle

    The Hercules Hoist obstacle is one of those who can take away what remain of your energy.

    But with the right technique, you can conquer it!

    How much does the Hercules Hoist weight?

    Basically, it consists in grab a rope and pull up a weight of 90lb (70 for the women).

    Once at the top, you must lower it slowly, If that weight slams to the ground, you just earned yourself 30 burpees.

    So, the Spartan Hercules Hoist Technique?


    First of all, you need a strong upper body and a solid grip. Then, starting from a standing position, grab the rope with both hands and squat.


    Once on the ground, raise only your hands to grab the rope at a higher point. When you have done it, let the weight help you to return to the standing position.​

    Repeat, repeat, repeat until the weight is at the top.

    The right pair of gloves could help.

    Racer Instructions:

    • Pull the rope to raise the weight until the knot or weight reaches the top.
    • Lower the weight slowly and under control, without releasing the rope, until weight reaches the ground.

    Failure Modes:

    • Failure to fully raise the weight.
    • Dropping the weight.
    • Elite racers that help each other.

    Failure Penalty:

    • 30 Burpees

    Spartan Race obstacles list:

    1. Tyre Flipping obstacle - In the Tyre Flipping obstacle you'll have to flip a tractor tyre. It won’t be so heavy but you have to know how to tip over it correctly. Don't lift the tyre only with your arms strength! Read more on the article.
    2. Tyrolean Traverse obstacle - Without technique, the tyrolean traverse can be hard. put the rope between the feet and use the legs to push. Check the article to learn more.
    3. Traverse Wall obstacle - Depending on conditions, ( the wheater, how much runners doing it simultaneously, etc.), each one of these things can change the level of difficulty. The Traverse Wall can be very slippery!
    4. Wall Jump obstacle - If you are able to do some pull-up, then you won't have problems. Go to the page to learn the technique.
    5. Barbed Wire Crawl obstacleThe Barbed Wire Crawl obstacle is the slowest, and its difficult depends on a variety of causes. They can be the slope, the barbed wire height and if the terrain is mud or rocky hard.
    6. Spear Throw Obstacle obstacle - The Spear Throw obstacle is the symbol of the Spartan Races, but the 86% fail it. Learn some technique and fall in the 14%!
    7. Atlas Carry Obstacle obstacle - You are going to want to get real low to the ground to grab that stone!
    8. Bucket Brigade Obstacle obstacle - An exhausting obstacle that tests your muscular endurance and your hand grip.
    9. Fire Jump Obstacle obstacle - The Fire Jump obstacle is all for the glory! It means that you did it!!
    10. Hercules Hoist Obstacle obstacle - The Hercules Hoist obstacle is one of those who can take away what remain of your energy. Learn how to avoid that!
    11. Over Under Through Obstacle obstacle - The Over Under Through obstacle is not so difficult, you can pass through it easily. Obviously, you want to do it fast. Follow these tips and you'll make up some time.
    12. Rope Climb Obstacle obstacle - learn the Gym Class Technique, or the Brake and Squat. Which is better?
    13. Tire Drag Obstacle obstacle - First, you have to pick up the tire and take it far away until the rope is fully extended. Return to the rope attachment point, sit down, the butt must be on the ground, grab the rope and start to drag the tire. Check the article and the video tutorial!