PFT Pull-Ups/Flexed Arm Hang
You may receive help to the bar with a step up, a lift from a partner, or a jump-up.
Grab the bar with both hands facing forward or to the rear.
Correct start position: arms fully locked out beneath the bar, feet are free from touching the ground.
One successful rep consists of pulling up until your chin is above the bar then lowering your body to the start position.
You may not rest your chin on the bar.
Don't whip, kick or swing your body or legs, or use any other body movement to assist the pull-up. If you do, the repetition will not count.
For females to get a maximum score execute eight pull-ups.
For males to receive a maximum score execute 20 pull-ups before you drop off the bar.
Form is key.
You may receive help to the bar with a step up, a lift from a buddy, or a jump-up.
Correct starting position: arms flexed at the elbow, chin is above the bar without touching and your body is motionless.
Don't rest your chin on the bar. You may drop down below the bar, but some degree of elbow flexion must be maintained with both arms.
Once your arms are fully extended or you drop off the bar, the clock will stop.
For a maximum score maintain flexion for 70 seconds before you drop off the bar.
Form is key.