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  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.”

  1. Flexed-Arm Hang

  2. Heel Hook

  3. Pull-Up

  4. Leg Tuck

  5. Alternating Grip Pull-Up

  1. Flexed-Arm Hang

    CL2.1 Flexed-Arm Hang
    CL2.1 Flexed-Arm Hang

  2. Heel Hook

    CL1.2 Heel Hook
    CL1.2 Heel Hook

  3. Pull-Up

    CL1.3 Pull-Up
    CL1.3 Pull-Up

  4. Leg Tuck

    CL1.4 Leg Tuck
    CL1.4 Leg Tuck

  5. Alternating Grip Pull-Up

    CL1.5 Alternating Grip Pull-Up
    CL1.5 Alternating Grip Pull-Up

Climbing 2