Flexed Arm Hang - How I Improved My Chin-Ups | Critical MAS

How I Improved My Chin-Ups | Critical MAS

Flexed Arm Hang

The United States Marine Corp has a different physical fitness test for women than men. The men do pull ups, whereas the women perform a Flexed Arm Hang. I’m a big fan of this exercise. These days I often end my chin up sessions with a Flexed Arm Hang (static hold) instead of performing additional reps.

Flexed-Arm Hang. The goal of the flexed-arm hang event is for a Marine to hang (maintain elbow flexion) for as long as possible. The procedures are:

1) This is a timed event.

(2) Sweatshirts will be removed during the conduct of the flexed-arm hang event in order to observe when the Marine has completely locked-out her elbows.

(3) Assistance to the bar with a step up, being lifted up, or jumping up to the start position is authorized.

(4) The bar must be grasped with both palms facing either forward or to the rear.

(5) The correct starting position begins when the Marine’s arms are flexed at the elbow, the chin is held above the bar and not touching it, and the body is motionless. At no time during the execution of this event can a Marine rest her chin on the bar.

(6) Marines are authorized to drop down below the bar, however, some degree of elbow flexion must be maintained with both arms.

Once a Marine's arms are fully extended or the Marine drops off the bar, the clock will stop.

Uploaded on 29 Mar 2009

an exercise we use for grip strength, vertical pull static strength, isometric strength, and conditioning
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