Hercules Hoist

Pull a rope to hoist a heavy sandbag (40–60 kg) to the top of a pulley and lower it under control.

Technique

1. Hand over hand, pulling with the legs and back, not the arms.
2. Lean back and use body weight; brace a foot against the base if allowed.
3. Lower under control – dropping the bag is a fail.

Common mistakes

• Arms only.
• Letting the rope slip on the way down.

Penalty when failed: 30 burpees