Salmon Ladder Tutorial

Instructions

Ensure that you have adequate padding below you! Even pros drop on their back when they're repping out on the salmon ladder.

Swing Pop (Getting Started)

1. Choose the alternate grip or pronated grip (overhand). Do not use a supinated grip (underhand) on the salmon ladder.​ 
2. Develop your swing pop technique. This is done by kipping your body and then doing a quick pull-up so the bar pops up an inch or two from the salmon ladder rung. Do this when your legs are swinging in front of you.

Basic Technique

1. Start at a rung that is over your head, but you can still easily reach with your hands.
2. Make the same exact motion with the Swing Pop, except crank it so you launch yourself to the next rung. Be prepared to land only one side. This is normal in the beginning.

Pro tip: Keep eyes focused straight up and use your peripheral vision to see both rungs. If you continuously miss the same rung, look at that rung until you're able to hit it. 

Advanced Technique

1. Use only the upper body to make an explosive pull up, then extend your arms at the apex of your motion to catch the next salmon ladder rung. 
2. Practice saving yourself when you only hook one rung by quickly doing an explosive pull-up on the side that needs saved.

Fun Variations

• Negatives. After going up the salmon ladder, come back down gently popping the bar off and immediately pushing it into the lower salmon ladder rung.
• Crunched. Start as low as you can on the salmon ladder so your legs have to be lifted with abdominal strength.
• Skipping. Maximize your Basic & Advanced technique to gain as much elevation in one jump to skip a rung.

Learn More About Our Kids Ninja Warrior Program

We're teaching ninja warrior classes daily at Bodies in Motion. Click below to learn more about the program, the schedule, and to take advantage of our web special.

Learn More