PURPOSE
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.
The figure above 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.
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.
COUNT
● 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.
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:
Refer to paragraph 9-42 for spotting.
9-42. The front spotter assumes a staggered stance with the palms toward the exerciser at approximately chest level.
The front spotter’s primary role is to support the exerciser if their grip fails.
The rear spotter assumes a staggered stance and holds the Soldiers feet on their thighs or abdomen.
The hands are placed above the ankles to hold them securely.
The role of the rear spotter is to provide a stable base for the exerciser to push against with his legs.
When spotting is performed correctly, the rear spotter will neither have to lift nor go up and down with the exerciser.
The rear spotter must anticipate the last repletion and release the Soldier when the “down” command before the “dismount” command is given.
Soldiers are required to use the foot pegs when mounting and dismounting the bar.
This is done to ensure safety and to reduce injuries.
Jumping from the mounted position causes compression to the spine and other joints of the body, possibly resulting in injury