STRENGTH TRAINING CIRCUIT, STATION 5: PULL-UP OR STRAIGHT-ARM PULL
PULL-UP
Purpose: This exercise develops the ability to pull the body upward while hanging (Figure 9-39).
Starting Position: Extended hang using the overhand grip.
Cadence: MODERATE
Count:
- Keeping the body straight, pull upward with the arms until the chin is above the bar.
- Return to the starting position.
Figure 9-39. Pull-up
Check Points:
- Throughout the exercise, keep the feet together.
- Throughout the exercise, keep the arms shoulder-width apart, palms facing away from the body, with the thumbs around the bar.
Precaution: N/A
Movement to Station 6: Run.
STRAIGHT-ARM PULL
Purpose: This exercise develops the ability to initiate the pull-up motion and maintain a contraction in the extended hang position (Figure 9-40).
Starting Position: Extended hang using the overhand grip.
Cadence: MODERATE
Count:
- Keeping the body straight, pull the body upward using the shoulders and back muscles only.
- Return to the starting position.
Figure 9-40. Straight-arm pull
Check Points:
- Throughout the exercise, keep the arms shoulder width, palms facing away from the body, with the thumbs around the bar.
- Throughout the exercise, keep the elbows straight, but not locked.
- On count 1, pull the body up by engaging the shoulder muscles (squeeze the shoulder blades together).
Precaution: N/A
Movement to Station 6: Run.
