Climbing and Guerilla

Climbing Drills (known as (CL) provide a broad variety of pulling exercises to improve upper body strength and endurance. This range of exercises allows you to pull up as well as onto and over obstacles. These drills also involve spotters whose skill and strength will play an important role in your safety and success in training, testing, and combat situations. Spotters assist when exercisers cannot perform 5 repetitions of all exercises unassisted. Spotters provide the least amount of assistance possible to ensure that the exercise is completed safely and through the greatest range of motion. Too much assistance from a spotter may lead to an inadequate improvement in your performance.

1. Straight-Arm Pull

   The Straight-Arm Pull is the first exercise in Climbing Drill 1. This exercise develops your ability to initiate the pull-up motion, maintain grip, and contract upper back and shoulder muscles. Perform the exercise with two spotters:

   • The starting position for the Straight-Arm Pull is the Straight-Arm Hang using the closed overhand grip.
   • If you state “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.
   • 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.
   • Repeat the exercise 5–10 times.

2. Heel Hook

   The Heel Hook is the second exercise in Climbing Drills 1 and 2. This exercise develops your ability to pull up and hook the legs onto a ledge, rope, or rail. Perform the exercise with two spotters to assist:

   • The starting position for the Heel Hook is the Straight-Arm Hang using the closed overhand grip.
   • If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs on either side of the exerciser.
   • Each spotter prepares to assist by positioning one hand behind and off the back of the knee and the low back. They will be prepared at all times to assist in the movement and catch the exerciser if his or her grip fails.
   • On the command, “UP,” flex the elbows, knees, and hips to raise both feet above the bar, crossing one ankle over the other.
   • On the command, “DOWN,” return to the starting position.
   • The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

3. Pull-Up

   The Pull-Up is the third exercise in Climbing Drills 1 and 2. This exercise develops your ability to pull up without using the legs. Perform the exercise with two spotters to assist:

   • The starting position for the Pull-Up is the Straight-Arm Hang using the closed overhand grip.
   • If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs in the front and back of 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 holds the exerciser’s feet against his or her thighs or abdomen to support the movement up. Once you are up, the rear spotter stops assisting.
   • On the command, “UP,” flex the elbows, raising the body in a straight line until the head is above the bar.
   • On the command, “DOWN,” return to the starting position.
   • Repeat the exercise 5–10 times.
   • The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

4. Leg Tuck

   The Leg Tuck is the fourth exercise in Climbing Drills 1 and 2. This exercise combines upper body and abdominal strength to develop your ability to hang while moving the legs into different support positions for climbing. Perform the exercise with two spotters to assist:

   • The starting position for the Leg Tuck is the Straight-Arm Hang using the closed alternating overhand grip.
   • If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume Straddle Stance positions on either side of the exerciser.
   • Each spotter prepares to assist by positioning one hand behind and off the back of the knee and the low back. He or she will be prepared at all times to assist in the movement and catch the exerciser if his or her grip fails.
   • On the command, “UP,” flex the elbows and hips raising the legs until the thighs touch the elbows.
   • On the command, “DOWN,” return to the starting position.
   • Repeat the exercise 5–10 times.
   • The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

5. Alternating Grip Pull-Up

   The Alternating Grip Pull-Up is the final exercise in Climbing Drills 1 and 2. This exercise develops your ability to pull up and hook the legs onto a ledge, rope, or rail. Perform the exercise with two spotters to assist:

   • The starting position for the Alternating Grip Pull-Up is the Straight-Arm Hang using the closed alternating grip. This positions you perpendicular to the bar.
   • If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs in the front and back of 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 holds the exerciser’s feet against his or her thighs or abdomen to support the movement up. Once you are up, the rear spotter stops assisting.
   • On count 1, flex the elbows, raising the body up so that the head moves to the side of the bar.
   • On count 2, return to the starting position.
   • Repeat the exercise 5–10 times.
   • The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

Climbing Drill 2 is a higher intensity drill than Climbing Drill 1. Conduct Climbing Drill 2 in the Sustaining Phase to prepare for critical tasks under a fighting load such as climbing, traversing a rope, and pulling the body up on a ledge or through a window. Increase resistance by performing Climbing Drill 2 wearing ordinary clothes (known as ACU), load bearing equipment or load bearing vest, improved outer tactical vest, and advanced combat helmet, and carrying an individual weapon. Due to the heavier load, spotters need to be ready to assist much earlier in Climbing Drill 2. The goal is to perform 5–10 repetitions of all five exercises unassisted. Except for the first exercise, Flexed-Arm Hang, the five exercises of Climbing Drill 2 are the same as Climbing Drill 1.

1. Flexed-Arm Hang

   The Flexed-Arm Hang is the first exercise in Climbing Drill 2. This exercise develops your upper body muscular endurance, enabling you to sustain the Up position. Perform the exercise with two spotters to assist:

   • The starting position for the Flexed Arm Hang is the Straight-Arm Hang using the closed overhand grip.
   • If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs in the front and back of 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 holds the exerciser’s feet against his or her thighs or abdomen to support the movement up. Once you are up, the rear spotter stops assisting.
   • On the command, “UP,” flex the elbows to pull up, raising the head above the bar. Hold this position for a count of 5 seconds.
   • On the command, “DOWN,” return to the starting position.
   • If you cannot hold the up position for 5 seconds, return to the starting position.
   • A longer duration hold is appropriate if you can perform all the Climbing Drill exercises for 5 repetitions to standard without assist.
   • The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

2. Heel Hook

   The Heel Hook is the second exercise in Climbing Drills 1 and 2. This exercise develops your ability to pull up and hook the legs onto a ledge, rope, or rail. Perform the exercise with two spotters to assist:

   • The starting position for the Heel Hook is the Straight-Arm Hang using the closed overhand grip.
   • If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs on either side of the exerciser.
   • Each spotter prepares to assist by positioning one hand behind and off the back of the knee and the low back. They will be prepared at all times to assist in the movement and catch the exerciser if his or her grip fails.
   • On the command, “UP,” flex the elbows, knees, and hips to raise both feet above the bar, crossing one ankle over the other.
   • On the command, “DOWN,” return to the starting position.
   • The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

3. Pull-Up

   The Pull-Up is the third exercise in Climbing Drills 1 and 2. This exercise develops your ability to pull up without using the legs. Perform the exercise with two spotters to assist:

   • The starting position for the Pull-Up is the Straight-Arm Hang using the closed overhand grip.
   • If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs in the front and back of 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 holds the exerciser’s feet against his or her thighs or abdomen to support the movement up. Once you are up, the rear spotter stops assisting.
   • On the command, “UP,” flex the elbows, raising the body in a straight line until the head is above the bar.
   • On the command, “DOWN,” return to the starting position.
   • Repeat the exercise 5–10 times.
   • The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

4. Leg Tuck

   The Leg Tuck is the fourth exercise in Climbing Drills 1 and 2. This exercise combines upper body and abdominal strength to develop your ability to hang while moving the legs into different support positions for climbing. Perform the exercise with two spotters to assist:

   • The starting position for the Leg Tuck is the Straight-Arm Hang using the closed alternating overhand grip.
   • If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume Straddle Stance positions on either side of the exerciser.
   • Each spotter prepares to assist by positioning one hand behind and off the back of the knee and the low back. He or she will be prepared at all times to assist in the movement and catch the exerciser if his or her grip fails.
   • On the command, “UP,” flex the elbows and hips raising the legs until the thighs touch the elbows.
   • On the command, “DOWN,” return to the starting position.
   • Repeat the exercise 5–10 times.
   • The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

5. Alternating Grip Pull-Up

   The Alternating Grip Pull-Up is the final exercise in Climbing Drills 1 and 2. This exercise develops your ability to pull up and hook the legs onto a ledge, rope, or rail. Perform the exercise with two spotters to assist:

   • The starting position for the Alternating Grip Pull-Up is the Straight-Arm Hang using the closed alternating grip. This positions you perpendicular to the bar.
   • If you state, “No spotter needed,” the two spotters are not required. Otherwise, the spotters assume the Straddle Stance position with staggered legs in the front and back of 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 holds the exerciser’s feet against his or her thighs or abdomen to support the movement up. Once you are up, the rear spotter stops assisting.
   • On count 1, flex the elbows, raising the body up so that the head moves to the side of the bar.
   • On count 2, return to the starting position.
   • Repeat the exercise 5–10 times.
   • The spotters may assist in guiding the exerciser to the foot pegs after the command “DOWN” prior to the command “DISMOUNT.”

In the Sustaining Phase, the Guerilla Drill provides an advanced method of developing leg power, coordination, and the ability to lift and carry another person. The three exercises in the Guerilla Drill are always performed in order, at quick time, and with careful attention to precise movement skill. When you can precisely execute the drill across the 25-meter course, you can progress up to three sets of the drill.

1. Shoulder Roll

   The Shoulder Roll is the first exercise in Guerilla Drill. This exercise develops your ability to safely fall and roll up to a standing position. Perform the exercise:

   • The starting position for the Shoulder Roll is the Straddle Stance position.
   • From the starting position, step forward with the left foot, squat down, and make a wheel with the arms by placing the left hand on the ground with the fingers facing to the rear. Point the lead elbow in the direction of the desired travel.
   • The right hand is also on the ground with the fingers facing forward. Tuck the chin to avoid injury to the neck.
   • Push off with the right leg and roll over the left shoulder along the left side of the body. Do not roll onto the neck. The push must generate enough momentum to bring you up to your knees.
   • Continue to the feet by pushing off with the rear leg to stand up.
   • To roll to the opposite side, step forward, and switch hand and leg positions.
   • Continue alternating shoulder rolls until across the 25-meter line.

2. Lunge Walk

   The Lunge Walk is the second exercise in the Guerilla Drill. This exercise develops the leg power needed to move under control in a crouch. This strength improves other movements to and from the ground. Perform the exercise:

   • From the starting position, the Position of Attention, step forward with the left foot, stepping as in a Lunge and swinging the opposite arm until the upper arm is parallel to the ground.
   • Lightly touch the knee of the rear leg to the ground with each step.
   • Step forward and under the body with the right leg, avoiding raising the trunk. Avoid swinging the leg out to the side to clear the ground.
   • Continue alternating leg and arm movements until crossing the 25-meter line.

3. Soldier Carry

   The Soldier Carry is the third exercise in the Guerilla Drill. This exercise develops your ability to safely carry a conscious or unconscious person of comparable size. Soldier A is the person performing the carry. Soldier B is the person being carried. Perform the exercise:

   • In the starting position, Soldier B is in the Prone position with arms overhead. Soldier A is in the Straddle Stance position at the feet of Soldier B.
   • From the starting position, Soldier A steps over Soldier B, squats, reaching under the armpits and in front of the top of the chest of Soldier B. Soldier A clasps his or her hands together.
   • Soldier A stands, leaning or stepping backwards to lift Soldier B backwards until Soldier B’s legs are locked straight. Soldier A steps forward to continue to lift Soldier B up onto his or her feet.
   • Soldier A separates Soldier B’s legs with his or her feet.
   • Soldier A lifts one of Soldier B’s arms overhead and steps under that arm toward the front of Soldier B and turns to face him or her from the side.
   • Soldier A places one leg between and under Soldier B’s legs and squats deeply, allowing Soldier B to drape over his or her back.
   • Soldier A grasps the back of the far leg of Soldier B and stands up, lifting Soldier B off the ground.
   • Soldier A, using the hand of the arm that is between Soldier B’s legs, grasps Soldier B’s forearm and carries Soldier B at quick time to the 25-meter line.
   • After Soldier A places Soldier B’s feet back on the ground, switch roles and return to the start.