We all know that to get a toned body, we need to start with a solid foundation. Therefore, the first step of any workout routine should always be balance and stability training. But what if you don’t have time? What if you want something fast and intense? Enter Jacob’s Ladder exercise! The ladder combines three different activities: lateral lunge, squats, and plank, so it works not only your core muscles but also your legs and back. It will leave your heart pumping and give you an energy boost unlike anything else out there. Try it today!
Jacob’s ladder exercise is a cardio exercise involving Jacob’s ladder equipment, which helps to give an overall workout. It also increases cardiorespiratory function. It primarily focuses on the quadrilateral muscles. But, somehow, it also aims at the calves, glutes, biceps, hamstrings, groin, lower back, hip flexors, thighs, and oblique muscles. In addition, it also targets the triceps and the shoulders.
You will only need Jacob’s ladder for doing the exercise. However, there are different variations of Jacob’s ladder exercise you can do. These require some other type of ladder equipment, or you may not require any equipment at all.
How to Perform Jacob’s Ladder Exercise?
You can use the Jacob’s Ladder cardio machine to train the hamstrings and glutes. It comprises a step platform with rollers that move vertically along two rods. A harness fastened around your waist supports you while climbing stairs, simulating the motion of climbing up a ladder. This movement strengthens muscles in the lower back, hamstrings, and calves.
1) First, you will need to make sure you are wearing the right workout gear. If you don’t do so, you slip and twist your ankle, causing severe injury. Makes sure your clothes are not too tight, restricting movement or too loose, causing you to trip or stumble. Also, be sure to wear appropriate sports shoes as you do the exercise.
2) Set the tension by turning the knob or selecting the level. Again, try out different tensions to determine which feels best for you, but typically you should use lighter weights higher on the ladder and heavier weights lower down.
3) Place your feet in front of you on the platform and grab the handholds to either side, then press your hips back until your body forms a straight line from shoulders to knees.
4) Now, pull yourself up toward the handholds by bending at the elbow and bringing one knee in toward the bicep of that arm. Return to start position and repeat with the opposite leg.
5) Continue this motion, alternating legs as you move up and down the ladder.
6) If you feel any pain in your shoulder or back, take a break and stretch out your shoulders and lower back before returning to exercise. Keep excellent form throughout the movement and never lean forward while climbing the ladder; this puts too much stress on your lower back.
Muscles Worked in Jacob’s Ladder Exercise
Ladder climbing is best for sculpting and toning your pelvic region. Also, the exercise helps in targeting your hips, thighs, and your gluteus maximus muscle. You will not have to do multiple exercises that target the large muscle groups of your body this way. Instead, this gives you a complete overall body workout that helps strengthen and straighten your muscle.
Your oblique muscles and abdominal muscles will get toned as these muscles work towards stabilizing your spine. Also, a climbing workout helps relieve the lower back pain as the glute muscles, abs, and hip muscles grow stronger. This way, the discs in your back get relief from the building pressure. Finally, many therapists recommend Jacob’s ladder exercise to patients who have chronic back pain. This is because this exercise helps to strengthen the back muscles and relieve muscle tension.
The Jacob’s ladder exercise regime is beneficial for everyone despite their current physical fitness level or health goal. People who want to challenge themselves and get a more exciting workout can incorporate this exercise into their workout. It helps in maximizing the overall potential of the body and helps in building the body muscles. Also, high-intensity endurance exercises help to work the body core and improve cardiac function.
Jacob’s Ladder Workout
- Types of exercises: side rail, stand up, sled drive, hand over hand
- 5 Minute Sets
- Four sets
- 1-minute rest intervals (slow pace)
Benefits of Jacob’s Ladder Exercise
It is not only a whole-body workout but also great for bone and joint health. Men and women benefit from better lower body strength, which will help them stay safe as they age. This is because the exercise helps them build strong hamstrings, quadrilateral muscles, glutes, calves, and hamstrings. In addition, Jacob’s ladder exercise helps in improving the overall flexibility and stamina of the body. Also, it helps in taking away the stiffness that gets prominent in people who sit for many hours.
Also, ladder climbing improves the overall cardiac health of your body. It helps to improve the overall HDL cholesterol in the blood. It also helps in improving the circulatory system of your body. That way, you get a better flow of blood and oxygen in your body.
Also, you will see an improvement in your mental health as you do this exercise routinely. If you engage in a climbing activity like this exercise, your body will release more endorphins. It will help you feel good and contribute to your overall wellness.
Physical Skills Jacob’s Ladder Exercise Improves
Depending on how you use it, Jacob’s ladder exercise equipment is ideal for creating a custom exercise plan. A low-impact fitness workout with high intensity is suitable for rapid weight loss. A steady and slow exercise routine with climbing builds muscles for rehab after muscle injury. Jacob’s ladder exercise is also popular in military settings, where authorities train army personnel. People preparing for mountain expeditions also use this exercise. Also, it is common in movie sets where heroes perform action stunts.
Mistakes Common in Jacob’s Ladder Exercise
Some people may go through the exercise with no warm-up. This can cause a disturbance in their body’s natural rhythm, leading to strains and early exhaustion. Also, going too hard will cause a quick lactic acid accumulation. So, a warm-up of two minutes is essential as the heart rate gets to a maximum of 70%.
Also, another mistake that people make while doing this high-intensity interval training with this machine is that they don’t use a rest interval. Be sure you use a rest interval of a minute after an intense climbing period. Then, when you complete a set amount, say 5, you can reduce the overall speed and take a rest interval that lasts about one minute.
Some people speed up too fast, which makes them lose their stamina early in the session. Make sure you have set a pace that stays constant so you can climb for at least 15 minutes on cardio sessions and two minutes on HIIT sessions.
Some people don’t use a game plan to achieve maximum results. You need to make sure you keep track of the workout to note your overall improvement. It is a unique piece of equipment that offers you a complete workout. Therefore, you can consider both aerobic and anaerobic training with the equipment.
Some people don’t use the machine’s full potential, focusing only on their legs as they use the device to build more endurance and conditioning in that area. For example, many professional athletes, military personnel, and mountain climbers use Jacob’s ladder exercise equipment. They use it to strengthen and condition the muscles of the body.
Variations of Jacob’s Ladder Exercise
These are some variations of Jacob’s ladder exercises you can do. These will help you burn body fat and so help you in weight loss.
1. Post Weight Version of Jacob’s Ladder Exercise
Your body goes into a glycogen deficit as you perform a fat loss workout for a long. Because of the depletion of glucose, your body will use the fat in it to get fuel. For that, you can use Jacob’s ladder exercise machine in a low-impact form. Doing the exercise in a steady-state will help you lose weight fast. Decide to climb at a slow pace and continue the momentum for 20 to 30 minutes.
2. Circuit Train Jacob’s Ladder Exercise
You can mix your ordinary Jacob’s ladder exercise routine with a couple of other exercises. Include some high-octane exercises in your workout, like the mountain climber and the conventional sprint. However, make sure that you allow enough rest intervals in between so you can recharge.
The Last Word on Jacob’s Ladder Exercise
There’s no better way to end a workout than with an intense and effective set of Jacob’s Ladder exercises. This exercise is perfect for those who want the ultimate challenge, as it tests both your strength and endurance during every single rep. The best part is that you can do these exercises anywhere from home or at the gym! What has been your experience with Jacob’s ladder? Let us know in the comments below.