Pull-ups or arm hang?

[Stormier]

When you graduate from boot camp, do you have to do pull-ups or just an arm hang? Thanks for any answers.

[MCIWS Sgt]

Arm hangs.

[Anonymous]

What is your advice about preparing for the arm hang? I am just curious...there is a pull up thing at my gym but I don't feel like I am ready to go try it yet. Are there any certain exercises/weight lifting exercises to do that really help? I am most worried about the arm hang, push ups and climbing a rope...I need more upper body strength! Thanks for the suggestions!

:D

[MCIWS Sgt]

Selina,
Before I joined I could not climb a rope, I did well in the flexed arm hang though. By the time I was half way through boot camp I climbed a rope. My first attempt was poor and then the next time we went to the obstacle course it was so easy. What helped me is push ups...lots of push ups. I also get on the bar, get a good grip wait for about 10 seconds and start counting slowly to myself. By the time I am at 30 seconds it is really 70 seconds and I am done. Some like to sing a song (Marines hymn sung twice is 70 seconds). Good Luck.
Sgt D

[tperng]

I've personally found that doing pull ups will help you increase the flex arm hang time. When I started practicing pull ups, I could only do one and my flex arm hang time was 40 seconds. 3 months later, I can now do eight pull ups, with my flex arm hang time at 70 seconds. I also found that doing pull ups is a great overall exercise. It helped me increase my ab strength along with upper body strength.

Give it a try. Pull ups are impossible to do at home without equipment so I bought something call a "door gym". It's basically a well-designed, removable pull-up bar that I can hang on my door frame to do pull-ups. I bought mine from www.gymcor.com The total including shipping came out to $55. It's been a great investment for me and I'd recommend it for anyone looking for a good workout tool.

[Anonymous]

Thanks so much for the replies and the advice! I am going to start trying and see what I can do in a couple of months!

[Admin_USMC]

you can also do reverse pullups where you begin in the position of the arm hang and then slowly lower yourself to the starting position of the pull up. Works really well, also form for the hang is very important, be sure to get a good grip, arms in close to your chest and legs straight. Also have someone assist yo to the bar as you will have that assitance at bootcamp and at all your PFT's, don't waste any energy getting up to the bar. Also try several variations on the push up such as triangles and divers (like in GI Jane). These work various muscles that regular push ups don't hit. Gravitrons can be particularly helpul in doing pull ups, you set it at a certain weight which makes it a little easier, like having an assist, then as you get stronger you change the weight until you are doing them on your own.

[Anonymous]

Thanks for the advice Stephanie...sounds good! I will try those tips!