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World Record-Setting Marine Spills On How To Crush PFT Pull-Ups
When it comes to crushing the Marine Corps Physical Fitness Test, it’s all about the pull-ups. Sure, if you can lope along like a gazelle and snag an 18-minute three-mile-run, you’re well on your way to a perfect score, but you still need to max out on pull-ups. With the Marine Corps’ new PFT changes, men between 21 and 35 will need 23 pull-ups for a perfect score, while women of the same age will need between nine or 10.
For those who aren’t built like jackrabbits and can’t count on a fast run time, knocking out as many reps on the bar as possible is going to be essential if you want a first-class PFT score. That’s why we reached out to Michael Eckert, the Guinness World Record holder for most pull-ups in one minute — the official count is 50 — and until recently, a sergeant in the Marines. Just before Eckert left the Corps in March, he broke his wrist while competing for American Ninja Warrior, but that hasn’t kept the 26-year-old athlete off the bar. After two surgeries, physical therapy, and a metal plate in his arm, he’s starting over again at 10 pull-ups and working his way back to the top.
“All the recommendations I’ve given everybody else for pull-ups, I’m going back and taking those steps myself,” Eckert told Task & Purpose.
So, if you’re hovering around 10 or 13 pull-ups and want to start blasting out reps on the bar for that upcoming PFT, here’s what you should do to hit your max:
Don’t neglect finger strength.
“The first thing I tell everyone is you’ve got to work from the fingertips, back,” Eckert explains. “Everyone tries to just slam out their back muscles — working out their lats — or working out their biceps, triceps. They try to slam all the big muscle groups first, but they neglect all the small muscle groups in your forearms and fingertips: your hand strength and grip strength. That’s all huge in pull-ups. Grip strength and pull-ups go hand-in-hand, 100%.”
Build the right muscles the right way.
“I do a super set between bicep curls and weighted dumbbell walks. Just take 70% of your max curl weight, and do about 20 reps of that,” Eckert says. “From there, without putting the weights down, go for a 50-foot walk, down and back. It’ll burn out your biceps and work its way down to the forearms, as well. It’s a good way to fatigue your arms as much as possible and does a lot of what the pull-ups will do.”
Do ledge pull-ups.
Fortunately, you don’t need fancy equipment to build up that forearm and finger strength: Just find a ledge. “I recommend doing ledge pull-ups, or at least hanging on flat ledge as much as they can,” Eckert says, adding that it’s best to do this after you’ve already worked out the larger muscle groups; that way they’re not overcompensating. “You really want to work fingertips, then hand strength, then forearms, biceps, rear deltoids, and back.”
Use ab straps.
“The secret weapon when it comes to pull-ups is ab straps,” Eckert says. “The reason being, While you’re hanging in those things and doing a core workout, it’s working the exact muscles you’re going to want to work when you’re doing pull-ups. It’s going to be working those inner lats and a little bit of your obliques.
“A lot of people don’t stress core when they’re doing pull-ups, but it has a huge role when you’re actually performing them. It’s going to stabilize your body so you’re not swinging. If you train three days a week on those things, you’ll be doing more pull-ups in no time.”
Don’t cross your legs.
“For me, people could say it’s a mental thing, but I never cross my legs when training for doing pull-ups,” Eckert explains — noting that if he’s going for a world record, he may cross them to keep his body tight, because at that point it’s about doing “whatever it takes to get the amount you need.”
The reason not to do it while training is because keeping your legs straight keeps your body nice and loose. Plus, when you cross your feet, it raises your hips a little higher on one side than the other — and if you’re doing a ton of pull-ups, eventually your muscle strength might become imbalanced or uneven, with one side overcompensating. Keeping your legs straight will help keep your muscles more symmetrical.
Tack a mini-workout onto morning PT.
For civilians, building a solid physical fitness foundation can be a bit of struggle. Not so for Marines. Every day, five days a week — and on the weekend, if your platoon sergeant is a hardass — they’re hitting the ground running, stopping only to knock out back-to-back flutter kicks, push-ups, or burpees. But if you want to dominate the bar and hammer out 23 pull-ups like it’s nothing, you’ve got to make it part of your daily routine.
“Take 20 or 30 minutes out of your day to go do some fingertip and forearm strength training after morning PT,” Eckert says. “Maybe even just 15 minutes, just something that’ll add onto your workout that’ll give you that strength training you need for your pull-ups.”
But don’t overdo it.
“I used to train almost every day, but I could do it because my body was conditioned to it,” Eckert says. “But if you’re not conditioned to it, you really want to feel out how your body is feeling.”
So, if you’re sore, maybe take a day off, but try to do something every other day. “Break it down, so one day is finger-strength training,” Eckert says. “Another day might be back and biceps, and maybe the next day is going to be core; that way, it’s a cycle.”
A 24-year-old soldier based at Fort Riley has been charged in federal court in Topeka with sending over social media instructions on how to make bombs triggered by cellphones, according to federal prosecutors in Kansas.
Three U.S. service members received non-life-threatening injuries after being fired on Monday by an Afghan police officer, a U.S. official confirmed.
The troops were part of a convoy in Kandahar province that came under attack by a member of the Afghan Civil Order Police, a spokesperson for Operation Resolute Support said on Monday.
Marine Maj. Jose J. Anzaldua Jr. spent more than three years during the height of the Vietnam War. Now, more than 45 years after his release, Sig Sauer is paying tribute to his service with a special gift.
Sig Sauer on Friday unveiled a unique 1911 pistol engraved with Anzaldua's name, the details of his imprisonment in Vietnam, and the phrase "You Are Not Forgotten" accompanied by the POW-MIA flag on the grip to commemorate POW-MIA Recognition Day.
The gunmaker also released a short documentary entitled "Once A Marine, Always A Marine" — a fitting title given Anzaldua's courageous actions in the line of duty
Born in Texas in 1950, Anzaldua enlisted in the Marine Corps in 1968 and deployed to Vietnam as an intelligence scout assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division.
On Jan. 23, 1970, he was captured during a foot patrol and spent 1,160 days in captivity in various locations across North Vietnam — including he infamous Hỏa Lò Prison known among American POWs as the "Hanoi Hilton" — before he was freed during Operation Homecoming on March 27, 1973.
Anzaldua may have been a prisoner, but he never stopped fighting. After his release, he received two Bronze Stars with combat "V" valor devices and a Prisoner of War Medal for displaying "extraordinary leadership and devotion to his companions" during his time in captivity. From one of his Bronze Star citations:
Using his knowledge of the Vietnamese language, he was diligent, resourceful, and invaluable as a collector of intelligence information for the senior officer interned in the prison camp.
In addition, while performing as interpreter for other United States prisoners making known their needs to their captors, [Anzaldua] regularly, at the grave risk of sever retaliation to himself, delivered and received messages for the senior officer.
On one occasion, when detected, he refused to implicate any of his fellow prisoners, even though severe punitive action was expected.
Anzaldua also received a Navy and Marine Corps Medal for his heroism in December 1969, when he entered the flaming wreckage of a U.S. helicopter that crashed nearr his battalion command post in the country's Quang Nam Province and rescued the crew chief and a Vietnamese civilian "although painfully burned himself," according to his citation.
After a brief stay at Camp Pendleton following his 1973 release, Anzaldua attended Officer Candidate School at MCB Quantico, Virginia, earning his commission in 1974. He retired from the Corps in 1992 after 24 years of service.
- 1911 Pistol: the 1911 pistol was carried by U.S. forces throughout the Vietnam War, and by Major Anzaldua throughout his service. The commemorative 1911 POW pistol features a high-polish DLC finish on both the frame and slide, and is chambered in.45 AUTO with an SAO trigger. All pistol engravings are done in 24k gold;
- Right Slide Engraving: the Prisoner of War ribbon inset, with USMC Eagle Globe and Anchor and "Major Jose Anzaldua" engravings;
- Top Slide Engraving: engraved oak leaf insignia representing the Major's rank at the time of retirement and a pair of dog tags inscribed with the date, latitude and longitude of the location where Major Anzaldua was taken as a prisoner, and the phrase "You Are Not Forgotten" taken from the POW-MIA flag;
- Left Side Engraving: the Vietnam War service ribbon inset, with USMC Eagle Globe and Anchor engraving;
- Pistol Grips: anodized aluminum grips with POW-MIA flag.
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