PURPOSE
The Alternating Grip Pull-Up is the final exercise in Climbing Drills 1 and 2.
This exercise develops the Soldier’s ability to pull up and hook the legs onto a ledge, rope, or rail.
The figure above breaks down the exercise as Soldiers conduct it with two spotters to assist:
STARTING POSITION
The starting position for the Alternating Grip Pull-Up is the Straight-Arm Hang using the closed alternating grip.
This positions the Soldier perpendicular to the bar.
If the Soldier states, “No spotter needed,” the two spotters are not required.
Otherwise, the spotters assume the Straddle Stance position with staggered legs in the front and back of the exerciser.
The front spotter places palms toward the exerciser at chest height to support the exerciser if his or her grip fails.
The rear spotter holds the exerciser’s feet against his or her thighs or abdomen to support the movement up.
Once the Soldier is up, the rear spotter stops assisting.
COUNT
● On count 1, flex the elbows, raising the body up so that the head moves to the side of the bar.
● On count 2, return to the starting position.
REPETITIONS
Repeat the exercise 5–10 times.
● The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”
CHECK POINTS:
● When using the left alternating grip, Soldiers touch the left shoulder to the bar on count 1.
If the right alternating grip is used, Soldiers touch the right shoulder to the bar on count 2.
● On count 2, the arms are fully extended to return to the starting position.
● Keep the feet together, throughout the exercise.
PRECAUTION:
Refer to paragraph 9-42 for spotting