Muscular Endurance: Flexed Arm Hang

The Challenge:

Competitors will hold at the top of a chin up position for max time.

• One attempt
• Athletes will stand on the top of a box to reach the starting position
• Time is stopped as soon as the athlete’s chin goes below the bar
• Points awarded to athlete with the longest time

The Why:

This tests an athlete’s ability to maintain a level of performance while under a sub maximal load for a specific amount of time. This is not about the ability to generate force – it’s about how long you can sustain an isometric contraction of most of the muscles in your upper body. While it may give you flashbacks to grade school PE, this is no kid’s game! 

The Work:

To excel at this event, athletes must increase the strength and endurance of their forearms, biceps, shoulders, upper back and lats. To build muscular endurance and isometric strength, incorporate pauses and slow eccentrics in these movements: 

• Pull ups
• Chin ups
• Bicep curls
• Seated cable rows
• Dumbbell rows

Athletes who will have a competitive advantage in this event:

• Climbers
• Gymnasts
• Grapplers

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