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Jacob's Ladder Climb
Self-powered ladder climbing machine that engages full body for cardiovascular endurance and conditioning; ideal for HIIT and steady-state cardio with low joint impact.
About Exercise
Equipment
Stair Climber Machine
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Hamstrings, Chest, Triceps, Biceps, Obliques, Lower Back
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Lats
7/10Teres Major
Shoulders
6/10Anterior Delts
Abs
6/10Rectus Abdominis
Calves
5/10Hamstrings
5/10Chest
4/10Triceps
4/10Biceps
4/10Obliques
4/10Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
30-60 reps
Rest Between Sets
60-120 seconds • Adjust for HIIT intervals
How to Perform
Secure the waist belt around your hips and attach it to the machine. Step onto the lowest rungs facing the ladder, grasping the side handles for support.
- Grasp rungs above your shoulders and place feet on rungs below.
- Climb using reciprocal motion: right hand and left foot together, then switch.
- Pull down with arms while pushing up with legs to advance rungs.
- Maintain neutral spine and engaged core throughout ascent.
- Adjust speed by climbing higher for faster pace or lower for slower.
- Stop climbing to slow the machine and dismount only when stopped.
Coaching Tips
Form Cues
- Core tight
- Neutral spine
- Reciprocal limbs
- Flat feet on rungs
- Pull with back
- Drive with legs
Breathing
Inhale during the pull and push phases; exhale steadily to maintain core brace without holding breath.
Tempo
1-0-1
Range of Motion
Continuous reciprocal climbing from lowest to highest rungs, keeping feet flat and hands gripping securely without full extension at top or bottom.
Safety
Safety Notes
- Always use safety belt
- Clear area around machine
- Consult doctor for injuries or pregnancy
- Inspect machine regularly
- Start slow to build coordination
- Stop if pain occurs
Spotting
No spotting required; use built-in safety belt and brake system to control speed and prevent falls.
Common Mistakes
- Arching or rounding back
- Bouncing on rungs
- Jerking movements
- Not engaging core
- Disembarking while moving
- Uneven limb coordination
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent joint surgery
- Pregnancy without clearance
- Cardiovascular conditions
Flexibility Needed
- Adequate hip flexion
- Shoulder mobility for gripping
- Ankle dorsiflexion
Build Up First
- Basic coordination
- Familiarity with climbing motions
- Core stability competency
Also known as
Ladder Mill, Jacob's Ladder Machine
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