The FBI physical fitness test defines a proper pull-up as follows: Tldr: continuous-motion (no pausing), dead hang (fully unlocked elbows/shoulders/scapular), no swinging & jerking. The candidate hangs from a horizontal bar, hands at least shoulder width apart (but no more than 23 inches apart as measured from the outsides of the hands) with palms turned away from the face and arms fully extended. The candidate flexes his or her arms and pulls the body upward until the chin is higher than the bar. There can be no swinging or jerking of the body or use of the legs in an effort to propel the body upward. The candidate then lowers the body back to the hanging position with arms fully extended. This is a continuous-motion exercise. https://youtu.be/UH30Wm_KAl8?si=y-Tujnd4u6U1qQNk I did 22 pull-ups before my shoulder injury. I can’t extend a shoulder and scapular fully without pain anymore.
I used to be able to do 10. Nowadays, 2, maybe 3 if I’m feeling good.
I’m starting to training for this test. Unfortunately only 3 nowadays
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How did your shoulder get hurt?
If you can do 20+, I think your time would be better spent on weighted pull-ups in a moderate rep range
Like 8-10 range?
Well, you can actually build muscle in a variety of rep ranges (from 5 all the way up to 30) and should switch them up occasionally (say, lower rep but higher intensity from one mesocycle to the next). But high rep ranges aren't very pleasant due to the burn, so if you did 8-10 weighed you might be more likely to stick with it and actually train to 1-2 reps in reserve (vs what you think it is due to the burn)
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Can we use chalk?
Dunno if the fbi test permits chalk but let’s assume it does.