Flexed-Arm Hang

CLIMBING DRILL 2, EXERCISE 1: FLEXED-ARM HANG

Purpose: This exercise develops the ability to hold the body in the flexed-arm hang position (Figure 9-29).

Starting Position: Extended hang using the overhand grip.

Cadence: N/A

Count: This exercise is performed for one repetition of five seconds.

  1. On the command UP, keeping the body straight, pull upward with the arms until the chin is above the bar and hold for five seconds.
  2. On the command DOWN, return to the starting position.
Figure 9-29. Flexed-arm hang

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.

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