Climbing Drills (known as (CL) provide a broad variety of pulling exercises to improve upper body strength and endurance.
This range of exercises allows Soldiers to pull up as well as onto and over obstacles.
These drills also involve spotters whose skill and strength will play an important role in the safety and success of the Soldier in training, testing, and combat situations.
Spotters assist when exercisers cannot perform 5 repetitions of all exercises unassisted.
Spotters provide the least amount of assistance possible to ensure that the exercise is completed safely and through the greatest range of motion.
Too much assistance from a spotter may lead to an inadequate improvement in performance by the exercising Soldier.
The Climbing Drill 1 exercises consists of the following exercises:
- Straight-Arm Pull
- Heel Hook
- Pull-Up
- Leg Tuck
- Alternating Grip Pull-Up
STRAIGHT-ARM PULL
The Straight-Arm Pull is the first exercise in Climbing Drill 1.
This exercise develops the Soldier’s ability to initiate the pull-up motion, maintain grip, and contract upper back and shoulder muscles.
Figure 6-1 on page 6-2 breaks down the exercise as Soldiers conduct it with two spotters:
Starting Position
The starting position for the Straight-Arm Pull is the Straight-Arm Hang using the closed overhand grip.
Spotter Position
● 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 front and behind 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 places palms toward the exerciser at chest height to support the exerciser if his or her grip fails.
The rear spotter assists in guiding the exerciser to the foot pegs on the climbing bar.
Commands
● On the command, “UP,” move from the starting position, keep the arms straight, and pull the body up with the effect of raising the head between the arms.
The chest will move up toward the bar and the shoulder blades will move together.
● On the command, “DOWN,” return to the starting position.
Repetitions
● Repeat the exercise 5–10 times.
Figure 6-1. CL1.1 Straight Arm Pull
HEEL HOOK
The Heel Hook is the second 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.
Figure 6-2 breaks down the exercise as Soldiers conduct it with two spotters to assist:
Starting Position
The starting position for the Heel Hook is the Straight-Arm Hang using the closed overhand grip.
Spotter Position
● If the Soldier states, “No spotter needed,” the two spotters are not required.
Otherwise, the spotters assume the Straddle Stance position with staggered legs on either side of the exerciser.
● Each spotter prepares to assist by positioning one hand behind and off the back of the knee and the low back.
They will be prepared at all times to assist in the movement and catch the exerciser if his or her grip fails.
Commands
● On the command, “UP,” flex the elbows, knees, and hips to raise both feet above the bar, crossing one ankle over the other.
● On the command, “DOWN,” return to the starting position.
Additional Guidance
● The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”
Figure 6-2. CL1.2 Heel Hook
PULL-UP
The Pull-Up is the third exercise in Climbing Drills 1 and 2.
This exercise develops the Soldier’s ability to pull up without using the legs.
Figure 6-3 on page 6-4 breaks down the exercise as Soldiers conduct it with two spotters to assist:
Starting Position
The starting position for the Pull-Up is the Straight-Arm Hang using the closed overhand grip.
Spotter Position
● 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.
Commands
● On the command, “UP,” flex the elbows, raising the body in a straight line until the head is above the bar.
● On the command, “DOWN,” return to the starting position.
Repetitions
● Repeat the exercise 5–10 times.
Additional Guidance
● The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”
Figure 6-3. CL1.3 Pull-Up
LEG TUCK
The Leg Tuck is the fourth exercise in Climbing Drills 1 and 2.
This exercise combines upper body and abdominal strength to develop the Soldier’s ability to hang while moving the legs into different support positions for climbing.
Figure 6-4 breaks down the exercise as Soldiers conduct it with two spotters to assist:
Starting Position
The starting position for the Leg Tuck is the Straight-Arm Hang using the closed alternating overhand grip.
Spotter Position
● If the Soldier states, “No spotter needed,” the two spotters are not required.
Otherwise, the spotters assume Straddle Stance positions on either side of the exerciser.
● Each spotter prepares to assist by positioning one hand behind and off the back of the knee and the low back.
He or she will be prepared at all times to assist in the movement and catch the exerciser if his or her grip fails.
Commands
● On the command, “UP,” flex the elbows and hips raising the legs until the thighs touch the elbows.
● On the command, “DOWN,” return to the starting position.
Repetitions
● Repeat the exercise 5–10 times.
Additional Guidance
● The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”
Figure 6-4. CL1.4 Leg Tuck
ALTERNATING GRIP PULL-UP
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.
Figure 6-6 on page 6-6 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.
Spotter Position
● 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.
Additional Guidance
● The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”
Figure 6-6. CL1.5 Alternating Grip Pull-Up