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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.
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What Our Clients Are Saying

Awesome place to take kiddos to use up their energy. Our son is almost 2. What I liked about this place was that we could join him in exploring the play area. The slides are big enough. They also have adult classes. I love their kickboxing class. 

Becca M.

I have a 2 year old and an 8 month old. Mornings here are lovely when it's quiet- the 2 year old can climb and slide every where while the 8 month old can crawl around on the cushioned ground. The coffee is delicious too!

​Reese Barker


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  • Home
  • Programs & Activities
    • Camps
    • Open Play
    • Infant & Toddler Care
    • Preschool
    • After School Care
    • Birthday Parties >
      • Adult Party
      • Parties for 0-11 yrs
      • Parties for 10-16 yrs
    • Fitness Classes >
      • Fitness Challenge
      • Kickboxing
      • Bootcamp Fitness
      • 4x4x48
    • Ninja Warrior >
      • Ninja Warrior Classes
      • Ninja Warrior Resources >
        • Ninja Warrior Members
        • Ninja Warrior Competition
        • Lache Tutorial
        • Salmon Ladder Tutorial
        • Circuit Board Tutorial
        • Unstable Bridges Tutorial
        • Devil Steps Tutorial
        • Conveyor Belt Tutorial
        • Wingnuts Tutorial
        • Rumbling Dice Tutorial
        • Flywheel Tutorial
        • Cliff Hanger Tutorial
        • Peg Wall Tutorial
        • Monkey Bars Tutorial
        • Warped Wall Tutorial
        • Flying Bar Tutorial
        • Suspended Ladders Tutorial
        • Rock Traverse Tutorial
        • I-Beam Tutorial
        • Invisible Ladder Tutorial
        • Flying Squirrel Tutorial
    • Ropes Course
    • Team Building
  • Waiver
  • Our Company
    • Jobs
    • Schedule >
      • Ropes Course Schedule
      • Fitness Schedule
      • Ninja Warrior Schedule
      • Open Play
    • About Us
    • Contact
  • Reviews
    • Birthday Party Reviews
    • Fitness Reviews
    • Ninja Warrior Reviews
    • Open Play Reviews
    • Parents' Night Out Reviews
    • Preschool Reviews
    • Ropes Course Reviews
    • Team Building Reviews
    • General Reviews
  • Blog