For this assessment, you will be checking in on your strict pull-up strength, and endurance, as well as your grip strength and endurance.
To begin, jump or step up to the pull-up bar and hold onto the bar with a bilateral overhand grip. Next, from a locked-out position pull yourself up until your chin reaches slightly over the bar. Return back to the starting position and repeat as many quality reps as you can. Make sure that you are going through a full range and are not swinging or kipping to complete the reps.
We suggest getting in a few warm-up reps prior to going for the max effort attempt.
Prehab Goals & Normative Values:
Males: 8 reps
Females: 3 reps
Males: 12 reps
Females: 5 reps
Take the assessment, write down your score, and track your progress throughout the program