New Sit-Up Protocol for FBI Mandatory Physical Fitness Test

The new sit-up protocol is demonstrated for the FBI's mandatory physical fitness test.

Video Transcript

Participant lies on back with tops of the shoulder blades touching the floor, arms crossed over chest with the fingers in contact with the top of the shoulder (trapezius muscle or seam on some t-shirts). The knees are bent at a 90-degree angle with the feet placed flat on the floor (feet are held in place by a partner with partner’s hands at the tongue of the participant’s shoes. The holder’s knees may be placed on participant’s toes). Participant raises upper body until the elbows touch mid-thigh. Participant then returns to the starting position (i.e. the tops of the shoulder blades must touch the floor) to complete the repetition. Hips must remain in contact with the ground throughout the repetition. This is a timed one-minute continuous motion exercise.

Incorrect Sit-Ups That Will Not Be Counted

  • Elbows do not touch mid-thigh at the top of the sit-up exercise
  • Tops of shoulder blades do not touch the floor at the bottom of the sit-up exercise
  • Hand(s) move off of the tops of shoulder (trapezius). Hand on collarbone is too low.
  • Hands pulling on shirt
  • Hips do not stay in contact with the floor
  • Not maintaining 90-degree angle at the knees
  • Resting between repetitions

Video Download

Video Source