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Heel Hook Climbing Exercise 2023

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:

  1. Pull with the arms and the body toward the bar. Raise the feet above the bar and interlock them securely around the bar.
  2. Return to the starting position.
Figure 9-30. Heel hook

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.

George N.