Heel Hook Climbing Exercise 2026

CLIMBING DRILL 2, EXERCISE 2: HEEL HOOK

Purpose: This exercise develops the ability to raise the legs from a hanging position and hook the feet securely on the bar (Figure 9-30 ).

Starting Position: Extended hang using the alternating grip, left or right.

Cadence: SLOW

Count:

Pull with the arms and the body toward the bar. Raise the feet above the bar and interlock them securely around the bar.
Return to the starting position.

Check Points:

On count 1, initiate movement by first pulling with the arms.
Secure the feet over the bar by crossing one foot over the other at the ankles.
On count 2, fully extended the arms to return to the starting position.

Precaution: Refer to paragraph 9-43 for spotting.

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