Pull-Ups
Pull-ups are an upper-body calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). Unlike push-ups and sit-ups which are timed, PST pull-ups are performed as a single max-effort set with no time limit, testing absolute upper-body pulling strength and endurance.
PST Pull-Up Standards
Candidates perform a maximum-repetition set of pull-ups from a dead hang. The minimum qualifying score is 10 repetitions, with competitive scores reaching 15-20+. Grip must be overhand (pronated) with hands at least shoulder-width apart. Each rep starts from a full dead hang (arms extended) and finishes with the chin clearly above the bar. Kipping, swinging, or any momentum-assisted movement is not permitted.
Pull-Up Progression in the Program
Pull-ups use a different progression bracket than push-ups and sit-ups because the rep ranges are lower. A candidate who maxes at 8 pull-ups will have daily targets of 4-5 sets of 4-5 reps, while one who maxes at 15 will train with higher set and rep targets. The NSW guide provides specific brackets that map PST pull-up scores to training volume, ensuring progressive overload without overtraining the smaller muscle groups involved.
Pull-Up Variations
The preparation program introduces variations to develop pulling strength from multiple angles: narrow grip, wide grip, supinated (chin-up) grip, and commando grip. These variations prevent overuse injuries from repetitive identical movement patterns and build the grip strength and lat endurance that transfer to rope climbs, obstacle courses, and other BUD/S evolutions.
Dead hang between reps if you need to rest during the PST — don't drop off the bar. Once you let go, your set is over. Train dead hang tolerance.
Related Terms
Push-ups are a foundational upper-body calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). In BUD/S preparation, push-up training follows a progressive volume approach where daily targets scale based on the candidate's most recent PST max.
Sit-ups are a core calisthenics exercise and one of the five scored events in the Physical Screening Test (PST). In the NSW preparation program, sit-up training follows the same progressive volume model as push-ups — daily targets scale based on the candidate's most recent PST max to maintain consistent overload.
The Physical Screening Test (PST) is the standardized fitness assessment used by Naval Special Warfare to evaluate candidates for SEAL training. It measures performance across five events: 500-yard swim, push-ups, sit-ups, pull-ups, and a 1.5-mile run, each with minimum and competitive score thresholds.
Upper body strength training in the NSW preparation program targets the major pulling and pushing muscle groups through compound barbell and dumbbell exercises. These sessions complement the calisthenics work (push-ups, pull-ups) by building the raw strength that supports higher-rep endurance performance.
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