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Heel Hook
From: FM 7-22 October 2012
Purpose: This exercise develops the ability to raise the legs from a hanging position and hook the feet securely on the bar (Figure 9-25).
Starting Position: Extended hang using the alternating grip, left or right.
Cadence: SLOW
  1. Pull with the arms and curl the lower body toward the bar. Raise the feet above the bar and interlock them securely around the bar.
  2. Return to the starting position.

Figure 9-25. Heel hook
Check Points:
  • On count 1, initiate movement by first pulling with the arms.
  • Secure the feet over the bar by crossing one foot over the other at the ankles.
  • On count 2, fully extend the arms to return to the starting position.
Precaution: Refer to paragraph 9-43 for spotting.

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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