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.

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

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

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.

Videos and documents for reference