Ladder Mill (Jacob's Ladder)

Classification

Instructions

Preparation

Secure belt cable attachment around waist with cable in back. Climb onto ladder by stepping onto rung near bottom and grasp rung closer to middle top.

Execution

Climb ladder by stepping up and grasping one rung at a time.

Comments

Intensity can be increased by climbing faster, or higher on ladder since greater cable tension permits rungs to travel downward at greater speed. A weighted vest can also be worn to increase difficulty. To come to a stop, climb more slowly lower down on rungs, then step down onto ground. Also known as Jacob's Ladder.

Force (Articulation)

Dynamic

• Hip
  • Extension
  • Flexion
• Knee
  • Extension
• Ankle
  • Plantar Flexion
• Shoulder
  • Flexion
  • Extension
• Scapula & Clavicle
  • Upward Rotation
  • Downward Rotation

Static

• Hip
  • Transverse Abduction
• Spine
  • Lateral Flexion
• Shoulder
  • Transverse Flexion
• Elbow
  • Extension