Kettlebell Ladder:
Thanks to House of Ladders!
A ladder is simple; there are steps or rungs that advance to a certain height.
As an exercise each rung represents a number of exercises. If a workout has 10 rungs, you repeat the basic routine 10 total times. With each rung, you increase the number of repetitions performed. For instance in a push up ladder, rung one equates to one push up, two to two pushups and so on. Rest as much as you need between rungs. If it gets to hard, start over at rung 1. Just make sure you climb a total of ten rungs even if you never get to a total of ten exercises, eventually you will and it really pays off. This is a great way to push your strength and stamina because by the time you get to 10 you have done a total of 55 exercises and worked up a great sweat.
1+2+3+4+5+6+7+8+9+10=55
I like to pair 2 or more exercises together to make longer workouts. You can try this one and if you’re a pushup monster, doulbe the number of push ups with each rung.
Simple Ladder routine:
Kettlebell Clean/ Kettlebell Squat/ Push Up
Dave McKinnon MSTOM AKC CPT
www.solidstatekettlebell.com
Train Wing Chun Kung Fu
{ 2 comments }
Why not try descending ladders? Start from 10 and go down – same thing, just psychologically better…
I agree.
A more advanced student can easily do a descending ladder set. But for the beginning student or those who easily become fatigued a ladder up has several advantages. First it gives the goal of adding another rung to the workout each time they feel they can progress. Second, once a point of failure is reached from fatigue, a short rest can be taken and the ascent restarted. With a descending ladder they may reach fatigue within the first one or two sets and not feel another larger rep set is within reach. Also I find ladder ups more scalable. If I allot 12 minutes to do a 1 – 10 ladder and a student reaches the top in less time, the next time we repeat this routine, I can start them at the second rung (2) and add a rung at the top (11).
I personally train both and advise both for fit athletes but for beginners I have seen greater success with the 1 – 10 ladder.
Thanks for the comment!
Comments on this entry are closed.
{ 1 trackback }