Let’s talk about this exercise for a moment.
It’s an explosive full-body exercise that challenges so many skills – the core, the pull-up muscles (including the grip), stability, and eye-hand coordination. ALL AT THE SAME TIME.
Whether you’re a Ninja Warrior enthusiastic or training your way to the next season, this article is for you!
Which muscles are used in the salmon ladder exercise?
By looking at the active muscles list, the simple answer would almost be all of them. But not really.
The salmon ladder exercise requires an explosive movement which challenges the shoulder extensors to pull the body up, hip flexors for momentum, core to maintain stability, and the wrist flexors to keep holding of the bar.
The momentum comes from the hip flexion.
The main hip flexors are the Iliopsoas muscles.
As the legs lift, the abdominal muscles work statically to stabilize the spine and then dynamically to tilt the pelvis.
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