How to Build a Salmon Ladder

The salmon ladder is a classic obstacle that has been featured in American Ninja Warrior since the show debuted in 2002. Its name derives from its use as a way for salmon to travel between dams. The rungs of the ladder get progressively higher, and the ninja must reach the top without falling off or breaking his or her bar.

The Salmon Ladder is a great way to develop leg and core strength, as well as balance. It can also be a fun and challenging way to train for other challenges, like the Swing Pop or X-Blade.

How to Build a Salmon Ladder

The first step in building a salmon ladder is to decide where you want it to be placed. A good place is in the corner of your yard. Once you’ve chosen the location, gather a few materials to make your ladder. You’ll need two sturdy 12 foot-long (3.7 m) wooden posts and a series of angled rungs.

You’ll also need a pair of angled flange fittings for each side to connect the rungs together. You can buy these in any home improvement store.

Once you have your angled flange fittings, you’ll need to drill holes in the ground where you’d like to put the posts. The post holes will have to be spaced a little bit further apart than the rungs so you don’t bang into them when you climb.

After you’ve drilled the holes, pour some quickset concrete into each one to stabilize them. This is an essential part of the construction process, and it should begin to set within 15-20 minutes, depending on the weather.

A few days after you’ve poured the concrete, it’s time to install your rungs. The rungs are the most challenging part of the salmon ladder, as they require explosive movements that challenge the shoulder extensors, hip flexors, and core muscles.

You’ll need to practice this before you attempt the obstacles in competition. This will help you to avoid a major accident. If you’re not sure how to complete the rungs, ask a professional trainer for help.

This exercise uses your upper body to pull yourself up, your core to hold you up while you’re pulling yourself up, and your hip flexors for momentum. You also need to activate your wrist flexors so you can grip the bar.

To make the rungs, you’ll need to cut a piece of wood that’s about the same size as the post you’ve made in your holes. You can either buy them in any home improvement store or you can make your own by cutting a 24 with a hacksaw.

Once you’ve cut the rungs, it’s time to assemble them. You’ll need a few pieces of wood to connect the rungs, such as a 24 or a 2×6. Once you’ve assembled them, you’ll need to fasten them to the posts with screws or lag bolts.

When you’re done, you’ll have your own Salmon Ladder. You can either take it with you to your next training session or leave it in your backyard to challenge yourself when you’re at home.