How to Do the Pull-Up for the Marine Corps PFT

The Marine Corps pull-up is the single exercise that distinguishes the USMC physical fitness test—-the PFT-—from that of other armed services in which the push-up exercise is used. The pull-up is done for score only by male Marines, female Marines are required to perform the timed, flexed-arm hang. The event tests a Marine’s critically important upper body strength and muscular endurance. Mastery of the pull-up can help Marines climb ropes, negotiate obstacles and carry fellow Marines to safety. Doing so however, requires a combination of strength, endurance and practice. Here’s what you need to know to conquer the dreaded pull-up.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Pull-up bar
• Step or an assistant to mount the bar

1. Be aware that the horizontal pull-up bar specified for use in the Marines ranges from 1 to 1 ¾-inches in diameter. The bar should be high enough to preclude your feet from touching the ground when you’re hanging from the bar with your arms completely extended. Often, the bar is so high off the ground that you will need to jump, use a step or receive assistance from someone to grasp it. Once up on the bar, your palms can face either toward or away from you. With your hands roughly at shoulder width on the bar, extend your arms fully and come to a hang—known as a dead hang. Now, you’re ready to begin the exercise.
2. Pull yourself up until your chin is over the top of the bar. You must do this without any additional body motion such as kicking or whipping your way up. Further, your legs can be straight or bent, locked at the ankles or free; it makes no difference so long as you don’t use them to propel you higher.
3. Drop back down to the complete, dead hang position once your chin has cleared the bar. Your elbows must be locked, at least for a brief second, in that fully extended position. You will have completed one pull-up at that point. From there, continue performing pull-ups until you can do no more or have achieved the maximum number, twenty. Take as long as you like; there is no time limit for the pull-up event.
4. Be aware that to ensure you complete as many pull-ups as possible, it’s important to exercise upper body muscles including the biceps and lateral muscles. You can do specific exercises for these muscles in the gym; however, it’s even more important to gain proficiency and confidence in your ability to do this exercise by practicing the pull-up itself.
5. A proven technique for improving pull-up performance is doing the exercise in three sets.
   
   Set 1: Perform as many pull-ups as possible. As may be done during the PFT, you may rest by maintaining the dead hang position. If you can already perform the maximum twenty pull-ups, you should still strive for muscular exhaustion. It is not unheard of for a Marine to complete 30 to 35 pullups when attempting maximum performance.
   Set 2: Do at least half the number of pull-ups done in the first set. For example, if you were able to complete twenty pull-ups, your second set should be at least ten.
   Set 3: Execute at least half the number of repetitions you accomplished during the second set.
6. Performing the pull-up exercise is the best preparation for the test. Not only will you develop strength, coordination and rhythm, you’ll also toughen your hands which helps prevent costly falls from the bar.

Tips & Warnings

• You don’t have to look hard to find a pull-up bar on a Marine Corps installation. Some can even be found outside common use buildings such as exchanges and stores.
• When doing a pull-up workout, allow at least two minutes of rest between sets.
• Before beginning the exercise, gently stretch your arms and lateral muscles.
• If you’re just learning to do the pull-up exercise, consider practicing it with a partner. Once you’re up on the bar, bend your knees so that your feet are behind you. Your partner can use your legs as handles to assist you with the exercise.
• Drop from the pull-up bar only when you’re finished with the exercise. If your grip fails and you drop from the bar unexpectedly, only the number of pull-ups you successfully completed before falling will count toward your score. You cannot mount the bar again and resume the test.
• The Marine Corps PFT is not weather dependent. Be prepared to perform this exercise under any conditions including precipitation.