Traditionally, ladders are more of a home-use and work-use item, one that helps you reach something normally beyond your grasp. But ladders can be effective workout tools as well, challenging muscles all over your body with high-impact exercises. But before using your ladder in a fitness capacity, firmly anchor it in place so it does not move--or fall--while you are performing ladder-climbing exercises.
Basic Climb
Doing a basic climb--climbing as you normally would--up and down your ladder works both your arm and leg muscles, strengthening your forearms and thighs as you progress upward and back. Depending on the spacing of the rungs, there can be extra stress on your knees, so be mindful of your body and your capabilities when doing sets and repetitions of a basic climb.
Basic Climb--Legs Only
Doing a basic climb with only your legs will further develop your quad muscles and kick up the cardiovascular level a notch. This climb also works your ankles and knees, while also forcing you to find your balance on each rung. When using legs only, return to a regular basic climb--using both your arms and legs--on your way back down.
Basic Climb--Arms Only
Performing an arms-only version of the basic climb is generally more difficult than a legs-only climb because it stimulates your hands, forearms, biceps, triceps and shoulders in ways they are not normally used. To successfully accomplish an arms-only basic climb, use a taller ladder and either climb on the underside of the ladder, if you're using it at an angle, or push the ladder almost completely against the wall, essentially converting it to a stall bar. Do so for as many repetitions as you deem necessary.
Increase the Difficulty
As you become better in ladder exercises, increase the difficultly level by skipping rungs--perhaps using only rungs 1, 3, 5, 7, 9 and 11 instead of all of them. Bear in mind that the feasibility of this challenge depends on the distance between rungs on your ladder; if they are already far enough apart, or if removing a rung leaves you incapable of reaching the next one, skip the added difficulty. You don't want to hurt yourself.
Bachar Ladders
Bachar ladders are the rope ladders you traditionally associate with children's play areas--one end is anchored to the ground, the other end is firmly attached to a fixed point, and the highlight comes when the ladder turns over and you fall off and land on a pad. From an adult perspective, a Bachar ladder greatly increases the difficulty of your ladder exercises, forcing you to focus on your stability and balance while also working your arm and leg muscles.
References
- "Training for Climbing: The Definitive Guide to Improving Your Climbing Performance"; Horst, Eric J.; 2003
- CrossFit Journal: The History and Use of Stall Bars
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