Flexed-Arm Hang: Test and Training Ladder

A bar hang test holding the chin above the bar, common in academy and military fitness tests as an alternative to pull-ups, followed by a leveled training ladder. Students build upper body muscular endurance and plan their own progress.

How to play

1. Demo the position: overhand grip at shoulder width, chin above the bar, elbows bent and no swinging (3 min).
2. Groups of 4 per bar: hanger, timer, spotter who lifts at the waist and recorder (2 min).
3. Test: the student is lifted or steps off a bench and the clock runs until the chin touches or drops below the bar. One trial each (8 min).
4. Each student picks a level: 1, slow 5-second negatives; 2, band-assisted 5-10 second hangs; 3, unassisted hangs.
5. Ladder of 1, 2, 3 and 4 reps at the chosen level with 30 seconds of rest, rotating at the bar (8 min).
6. Record time, level and perceived effort, and propose a weekly training frequency (4 min).

Rules

• There is always a mat under the bar and a spotter close by.
• No swinging or resting the chin on the bar.
• Safety: lower under control, and anyone with shoulder or elbow pain switches to level 1.

Variations

Adaptations

• Limited mobility: seated hang from a low bar or band rows from the wheelchair.
• Shy students: test on several bars at once with times shown only to the group.
• Lower strength: heaviest resistance band under the feet from the first trial.

Learning goals

• Improve isometric muscular endurance of the arms and back.
• Choose an appropriate training level based on a personal test result.
• Apply safety measures for hanging exercises.

Equipment for a class of 25

• pull-up bars: 6
• mats: 6
• stopwatches: 6
• resistance bands: 6
• worksheets: 25

Teacher tip

Check that the bars are secure before class. Spotters only hold until the student is set, then take their hands away.

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