The Hercules hold takes its name from the image of Hercules holding back two pillars. The participant stands upright and holds a weight in each hand, with both arms stretched straight out to the sides at shoulder height, for as long as possible.
It is a test of shoulder strength and willpower, and one of the most searched strength challenges online. Because the weight changes everything, The Book of World Records certifies it in separate weight classes. If no record exists in a class yet, reaching the minimum on this page sets the first one.
Rules
- Stand upright with both feet on the floor, facing the camera.
- Hold one weight in each hand (dumbbell, kettlebell or plate with a handle). Both weights must be the same.
- Both arms straight and horizontal, out to the sides at shoulder height.
- Timing starts when both arms reach the horizontal position.
- The attempt ends when either arm drops clearly below shoulder level, an elbow bends noticeably, or a weight touches the body or is dropped.
- No straps, braces, supports or help from another person.
How it is measured
Both weights are weighed on a scale on camera before the attempt. A visible timer runs throughout.
Two independent witnesses watch the arm height. The adjudicator reviews the video and may stop the time earlier if the arm position fails.
Evidence you will need
- Unedited video filmed from the front, showing the whole body, both weights and the timer.
- Video of each weight on a scale before the attempt.
- Statements from two independent witnesses.
- Proof of age.
After you apply, our team confirms the exact list for your attempt by email.
Safety
- Minimum age 16. Participants aged 16 or 17 need written consent from a parent or guardian.
- Warm up the shoulders first, and lower the weights under control at the end. Do not drop them near your feet.
- Stop at once if you feel sharp pain in the shoulder, neck or chest.
- Do not attempt with a shoulder, back or heart condition without your doctor's approval.
For schools and organisations
Gyms and fitness clubs can hold a Hercules hold contest and submit the winning time as an individual record, or attempt "Most people performing a Hercules hold simultaneously" with our adjudicator on site.
Questions
What is a Hercules hold?
Holding a weight in each hand with both arms stretched straight out to the sides at shoulder height, for as long as possible.
How long do I need to hold to set a record?
If no record exists in your weight class, reach the minimum on this page, for example 90 seconds with 10 kg in each hand for ages 18 and over. If a record exists, you need to beat it.
Which weights can I use?
Dumbbells, kettlebells or weight plates with handles, as long as both weights are identical and are weighed on camera before the attempt.
Does it cost anything to apply?
No. Applying is free. Fees apply only after your record is approved, when you choose a certification option. All options are shown upfront on the Apply page.