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Hercules Hold
- 1 - Set up the two heavy handle-like objects on either side of your body. These objects are often referred to as “Hercules Pillars.”
- 2 - Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- 3 - Bend at your hips and knees to grasp the handles securely with both hands.
- 4 - Lift the handles off the ground simultaneously, holding them at arm’s length by your sides. Your arms should be fully extended.
- 5 - Keep your chest up, shoulders back, and core engaged throughout the hold.
- 6 - Hold the handles for as long as possible, maintaining proper form and grip strength.
- 7 - When you can no longer maintain the grip or your form starts to deteriorate, carefully lower the handles to the ground.
- 8 - The event’s score is typically determined by the amount of time you can hold the handles before lowering them.
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