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).

Chin Up Test US Air Force Pull Up

Test Purpose and Equipment

Test Purpose: This test measures upper body strength and endurance, specifically targeting the latissimus dorsi, biceps, and grip strength under controlled timing conditions.

Equipment Required: Stopwatch or metronome, horizontal overhead bar (see pull-up bars).

Pre-Test Procedures

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.

Test 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 your 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 and Standards

The maximum number of correctly performed pull ups is recorded. The Royal Marines use the following performance standards:

Reps Performance Level Assessment
16 Elite (Maximum) Outstanding upper body strength and endurance
13-15 Excellent Well above standard requirements
10-12 Good Meets commando training standards
7-9 Average Acceptable for general fitness
4-6 Below Average Additional training recommended
0-3 Needs Improvement Significant training required

Comments and Variations

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 no set cadence, the participants are just required to follow the up and down instructions provided by the assessor.

How to Improve Your Score

Improving your cadence pull-up performance requires focused training on both strength and endurance. Here are effective strategies:

  • Practice at Cadence: Train specifically at the 4-second-per-rep pace to build timing and pacing
  • Negative Pull-Ups: Focus on slow, controlled lowering phases to build eccentric strength
  • Dead Hangs: Build grip endurance with 30-60 second hangs
  • Weighted Pull-Ups: Once you can complete 10+ standard reps, add weight to build strength
  • Lat Pulldowns: Supplement with high-rep lat pulldown sets for endurance
  • Assisted Pull-Ups: Use bands or a machine to practice form and build base strength

Frequently Asked Questions

What is the cadence for the Royal Marines pull-up test?

The cadence is 15 pull-ups per minute, meaning one complete pull-up every 4 seconds. A metronome beeps every 2 seconds to indicate the up and down phases.

How many pull-ups should I aim for to join the Royal Marines?

While there's no strict minimum, 10+ reps is considered good for the PRMC. Aim for 13+ to demonstrate excellent upper body fitness and improve your overall assessment.

Can I use an underhand (chin-up) grip?

No. The cadence pull-up test requires an overhand grip (palms facing away from the body). This is a stricter standard than chin-ups.

What happens if I can't complete a rep at cadence?

The test ends when you can no longer complete a full pull-up within the cadence timing, or when you reach the maximum 16 reps.

Is the cadence pull-up harder than regular pull-ups?

Yes, the fixed cadence removes momentum and requires controlled movement throughout. Most people score fewer reps at cadence compared to self-paced pull-ups.

References

  1. Royal Marines. "Physical Training Standards." Commando Training Centre Royal Marines (CTCRM).
  2. Wood, R.J. "Pull-Up Testing Protocols." TopEndSports.com, 2020.
  3. United States Air Force Academy. "Physical Fitness Test Standards."
  4. National Strength and Conditioning Association. "Essentials of Strength Training and Conditioning." 4th Edition.
  5. Contreras, B. "The Pull-Up: A Complete Guide." Journal of Strength Research, 2019.