This cadence pull-up test is used for testing potential recruits for the Royal Marines. It differs from the standard pull-up test as it requires the participants to follow a set cadence of 15 pull-ups per minute (one pull-up every 4 seconds).
purpose: This test measures upper body strength and endurance.
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Set up the horizontal bar at an adequate height so that the participants can hang from it with arms fully extended and feet not touching the floor. Measure and record the height of the bar. Perform a standard warm-up. See more details of pre-test procedures.
procedure: The pull-ups are performed starting from a dead hang (arms fully extended and locked), body motionless, feet off the floor. The bar is clasped with an overhand grip (palms facing away). A metronome is set to indicate every two seconds for the 'up' and 'down' of each pull-up, so that one full pull-up is completed every four seconds. On the signal, the body is lifted until the chin has cleared the top of the bar. On the next signal, the body is lowered until the arms are fully extended or locked out. The chin must pass over the top of the bar to count and on the way down our body must be straight hanging down from the bar. The legs must not cross. This procedure is repeated until the maximum 16 complete pull-ups is reached, or they can no longer complete a pull-up.
scoring: The maximum number of correctly performed pull ups is recorded.
comments: This test procedure is as used in the Potential Royal Marines Course (PRMC) and Potential Officers Course (POC) at the Commando Training Centre Royal Marines (CTCRM). The United States Air Force Academy has a pull-up test they call the cadence pull-up test, though in their protocol there is not set cadence, the participants are just required to follow the up and down instructions provided by the assessor.
- General testing procedure for the Pull Up Test
- NAPFA pull up
- Pull up procedure from the US Marine Physical Fitness Test (PFT)
- Horizontal Pull-Up Test — a variation of the hanging pull-up, made easier as the whole body weight does not need to be lifted.
- Modified Pull-Up — with the body horizontal, grasp a bar set just out of reach, and pull up towards the bar.
- Cadence Push-Up Test at 20 per minute
- Free Online Metronome
- Where to buy pull-up or chin-up bars.
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- Description of the chin up fitness exercise