VERIFIED BENCHMARK
2 Minute Strict Pronated Pull-Up Test
Strength Endurance,
More repetitions is better
The 2 Minute Strict Pronated Pull-Up Test measures strength endurance of the upper limbs by measuring how many strict pronated pull-up repetitions are possible for an individual in a 2 minute time frame.
Equipment Required: Stopwatch, pull-up bar with at least 50cm of space between the bar and the ceiling, test administrator x1
Procedure:
- Participant performs a short warm-up following a RAMP protocol.
- Participant grabs the pull-up bar just outside shoulder-width with palms facing down and hangs from the bar with their elbows fully extended, chest up, legs off of the floor.
- Test administrator starts the timer when the participant is ready.
- Participant pulls themselves up by driving their elbows down to the floor, and continues to rise until their chin passes the bar.
- Participant the lowers themselves back down until their elbows are fully extended again and they have returned to the starting position. This is one repetition.
- Participant continues to repeat this movement as many times as they can until the 2 minutes has elapsed.
- Participant inputs the total number of repetitions they performed in the 2 minute window into SharedGoals by clicking on the green “Add score” button.