Salmon Ladder Basic Training: How to build the strength and skills required for success (2023)

Описание: How to train the muscles you need to be successful on the Salmon Ladder. We have a ton of videos linked in here on how to train smarter.

Step 1 - Develop the proper amount of strength.
Most athletes need to be able to do at least 10 pull-ups before they have the strength to do the salmon ladder because you need "pop" your body and the bar up to the next rung.

Beginners rungs are usually about 8 inches apart and standard rungs are 12.
Use Pull-ups, Rope Climbs, & Lat Pull Downs to develop this strength.

Alternative Pull Ups Methods
   • Best Pull Up Methods for Beginner's  

Step 2 - Develop the Power
The Salmon ladder requires more than just strength, you also need to generate power to get that bar to go up with you. If you are capable of doing 10 pull ups, you probably can do at least 3-5 hand clap pull ups & you can start working on Muscle ups next. You can even use a band for assistance for muscle ups. (We cover this technique in the Warrior Performance Training Program)
Check out these videos

Salmon Ladder Training
   • Salmon Ladder Training  

   • Pull Up Power Training  


Step 3 - Develop the Technique
There is a movement pattern you need to follow to generate the power, especially if you want to move faster on the ladder or skip rungs as you become more advanced. For beginners, it is more about just getting that extra "pop" out of your hips to help you "float" up to the next bar. Practice Perfect Practice, the more reps you get (with the correct form) the faster you will be successful. Using a coach, online or in person along with video analysis can be very helpful. Bad form, repeated, will become your norm, so get some coaching.
See this video

HOW TO: Salmon Ladder Transfers
   • American Ninja Warrior: How to do Salmon L...  

Step 4 - Work on Your Grip Strength
Making sure you can hold onto the bar when you "catch" the next rung is key. Often I see athletes finally make it up to the next rung, only to fall off of it because their grip failed them. This becomes even more important when going back down on the ladder.

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