Lesson Level : 3
Pull-ups
lesson
The Lesson
Demonstrate three strict pull-ups on a scaffolding bar or less. You must be able to touch your throat to the bar, with your chin over the bar every rep.
This is to demonstrate your ability of pulling strength. You must start in a dead-hang position with the arms straight and no contraction in the muscles.
You must return to that bottom position every-time to show a full-range-of-motion pull-up.
You cannot do partial range of motion pull-ups for this to count.
You must perform all three pull-ups without leaving the bar.
Your hands must be in pronated grip (facing away), as if you were gripping the top of a wall.
Your hands must be shoulder-width apart or less.
Challenge Details
Guidelines to successfully accomplish the challenge.
width.
Must be less than x1 times the width of a Rail-Width (48mm)
+ / -
You can use anything that is less than specified.
Multiplier
x1 times the specified amount.
Details
Rail must be standard scaffolding width or less.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
hands.
The hands must be Pronated Grip
Details
The hands should be in a pronated position as if grabbing the top of a wall. They can only be shoulder width or less.
range.
Your range of motion must be Full Range of Motion
+ / -
Your range of motion can be less than specified.
Multiplier
x1 times the specified amount.
Details
You must perform complete full range-of-motion (ROM). Dead-hang to chin over bar.
