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Flexed arm-hang test


Having athletes perform the Flexed Arm-Hang Test gives a good basic measure of upper body strength.

What is the point?

Measuring upper body strength is a good way to know if your training is effective. For athletes who struggle to complete pull-ups, the Flexed Arm-Hang Test is a good alternative for measuring the effectiveness of their training program.

What do you need?

  • Chin-up bar
  • Stopwatch
  • Assistant
How do you do the test?

  • Grip the bar, palms facing towards you
  • Starting position is with your chin above the bar, hips and knees extended
  • Once you are in position, the assistant starts the stopwatch
  • Maintain this position for as long as possible (maximum time, 30 seconds)
  • The assessment ends when the chin drops below the bar, or 30 seconds elapses
  • The assistant records the total time

What results you'll get :

By comparing your results across several assessments, you will be able to chart your increase in strength.

What is being measured again?

Upper body endurance, specifically that of the elbow flexors and shoulder extensors.




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