<p>I am struggling with my flexed-arm hang. I can't do a pull-up, but I can't hold my hang for more than 8 sec.Can someone please lend me some tips or advice?! I don't have much time to improve.</p>
<p>Practice is the big one. You could try pull-ups with one foot resting on something. That is how I did it. You could also try negatives. They work very well. Start at the top possition and lower yourself over about 5 seconds. </p>
<p>You can improve very quickly if you do some every or every-other day (depending on how much you stress your muscles each time).</p>
<p>Different skills/muscle groups are involved in flexed arm hang & pull-ups. On the arm hang, I think it's as much mental as physical. Here's what I did (may or may not be scientific but it worked): Buy a pull-up bar and have someone hoist you to the proper position. Hold as long as you can and then have your spotter provide counterweight so that you slowly lower yourself down, fighting the entire way (rather than just dropping). Do a few reps at least once a day, 6 days/wk. </p>
<p>If you can't find a spotter, use a step stool to position your chin above the bar and hold as long as you can and try to lower as slowly as you can. Repeat it a few times. I went from about 8 seconds to 26 seconds before plebe summer and maxed out (around 55 seconds I think) while at USNA.</p>
<p>Pull-ups weren't done by women in my day. Doing them with palms out can be tough, even for guys. I suggest you discuss with a gym teacher or a fitness trainer what exercises are best for improving in this area. </p>
<p>I should point out that USNA views pull ups/arm hang as the most important part of the CFA for both men & women, so I would definitely spend my summer working on this. And, as you know, 1 pull up beat a max arm hang, so if you can eek out just one . . .</p>
<p>Pullups, yikes. When I took the USNA CFA I did 0, and was found physically qualified so I wouldn't say its the most important event. (I am a guy btw). I worked up to 7 or 8 now, but when I took the CFA at NASS I was in terrible condition. They apparently set the minimums VERY low.</p>
<p>You may have "passed" the CFA, but USNA does look closely at pull-ups/flexed arm hang (more so than other aspects of the CFA) as part of the overall admissions process. Thus, it is important to do as well as possible in this event.</p>
<p>If you score poorly on pull ups at NASS and then improve during the year, I strongly recommend retaking the CFA and submitting the new score. It can only help you.</p>
<p>Hello, I am a USNA candidate and I can’t do a pull up nor do the flexed armed hang. I have completed all sections of my application except my CFA and I got my congressional nomination. Do you think there is any hope that I could get accepted?</p>