How to Do the Jacob's Ladder

Jacob's Ladder is a self-paced climbing machine with a rotating ladder that you climb hand over hand and foot over foot. It works your legs, shoulders and core and raises your heart rate quickly. It is intermediate because the steep angle and full-body pattern are demanding.

Quads Glutes MachineIntermediate

Log every set of your Jacob's Ladder in Superlift

Muscles worked

Primary

Quads
Glutes

Secondary

Shoulders
Abs

How to do the Jacob's Ladder

1
Clip the safety belt around your waist and step onto the lower rungs.
2
Grip the rungs at about shoulder height with a relaxed hold.
3
Begin climbing by alternating hands and feet.
4
Lean slightly into the ladder with your core braced.
5
Move faster to increase the speed of the ladder.
6
Keep a steady rhythm as you climb for your set time.
7
Slow down and step off carefully when you finish.

Form cues to remember

Core braced
Hands and feet in rhythm
Lean in slightly
Relaxed grip

Common mistakes

Gripping too tight

Relax your hands to avoid early forearm fatigue.

Looking down

Look ahead to keep your chest open and your breathing easy.

Rushing with no rhythm

Start slow and find a steady pace for hands and feet.

Skipping the safety clip

Always clip in before you start.

Sets and reps

Conditioning	6–10 rounds of 30–60 seconds hard, with 30–60 seconds rest
Endurance	8–15 minutes at a steady pace

Always wear the safety clip and step off carefully because the rungs keep moving. If your wrists or shoulders hurt, shorten your sets.

Superlift for iPhone

Track your Jacob's Ladder and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.