PURPOSE
The Flexed-Arm Hang is the first exercise in Climbing Drill 2.
This exercise develops the Soldier’s upper body muscular endurance, enabling him or her to sustain the Up position.
The figure above breaks down the exercise as Soldiers conduct it with two spotters to assist:
STARTING POSITION
The starting position for the Flexed-Arm Hang is the Straight-Arm Hang using the closed overhand grip.
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 the command, “UP,” flex the elbows to pull up, raising the head above the bar.
Hold this position for a count of 5 seconds.
● On the command, “DOWN,” return to the starting position.
● If the Soldier cannot hold the up position for 5 seconds, he or she will return to the starting position.
● A longer duration hold is appropriate in Soldiers who can perform all the Climbing Drill exercises for 5 repetitions to standard without assist.
● The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”
CHECK POINTS:
● Throughout the exercise, the palms are facing away from the body, with the thumbs around the bar.
● Throughout the exercise, keep the feet close together.
PRECAUTION:
Refer to paragraph 9-42 for spotting.