Calisthenics · Gymnastics
Gymnastics Ladder Climb
The gymnastics ladder climb is a vertical climb using alternating hand and foot placements. It trains grip strength, upper-body pulling strength, and coordination as you climb up and down.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Stand facing the ladder within reach of its lower rungs.
- Grasp a reachable rung with both hands about shoulder-width apart.
- Step onto the lowest rung one foot at a time.
- Climb upward by moving one hand or foot at a time to the next rung.
- Stop at your chosen height below the ladder's top boundary.
- Descend rung by rung while facing the ladder.
- Step onto the floor one foot at a time.
Form cues
- Keep three points of contact.
- Keep your hips near the ladder.
- Push through your legs.
- Wrap your thumbs around each rung.
Common mistakes
- Skipping rungsUse each successive rung rather than stretching for a distant handhold or foothold.
- Rushing foot placementSet your foot securely on the rung before transferring weight onto it.
- Hanging on bent armsLet your arms straighten between upward moves instead of holding yourself in a constant pull-up.
Safety
A missed rung or a grip that gives out can cause a fall from height and serious injury. Fatigue during the ascent can leave you without enough strength to descend safely.
- Check that the ladder and its fixings are secure before use.
- Place a suitable landing mat beneath the climbing area and clear nearby obstacles.
- Practice close to the floor first; use qualified supervision when height or inexperience warrants it.
- Turn back while you still have ample grip strength for the descent.
Choose a low-height version or seek advice from a physiotherapist or doctor first if you have grip limitations, shoulder pain, dizziness, or balance problems.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Climbing Ladder
- Gymnastics Landing Mat
Sets and reps
- Sets
- 2–3
- Target
- 1–3 reps
- Rest
- 1 min 30 sec
Count one ascent and controlled descent as one rep, using the same chosen height throughout the set.