Army PRT Information at ArmyPRT.com
We provide the easiest way to get all the information you need about the U.S. Army PRT Program - ArmyPRT.com
 
Home > Strength and Mobility Activities > Pull-Up or Straight-Arm Pull
 
Pull-Up or Straight-Arm Pull
 
From: FM 7-22 October 2012
Print
Email
 
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:
  1. Keeping the body straight, pull upward with the arms until the chin is above the bar.
  2. 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:
  1. Keeping the body straight, pull the body upward using the shoulders and back muscles only.
  2. 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.
 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013)

 
 
 
ArmyPRT.com 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
     
   
PRT Related News
PRT Downloads
 
FM 7-22 PDF PRT iPhone App
Quick Ref Guide All Downloads
 Suspension Trainer Information and videos
 Find us at facebook.com/armyprt
Recent Downloads
PRT News
Serving or Served, you need to Stay Informed. The Veteran Newsletter is a 100% Veteran Operated monthly newsletter that lets Veterans know about Benefits, Employment and Education Opportunities. VeteranNewsletter.com