The Jacobs Ladder Exercise is one of my favorite exercises and one of the best exercises for helping you burn fat and get in the best shape of your life!
The Jacobs Ladder was developed by Steve Nichols, a fitness champion from Western New York.
And let me tell you, this exercise is no joke.
Climbing the revolving-endless ladder for either as long as you can or specific intervals is like stepping into a fitness battle zone.
But hey, the harder the challenge, the greater the reward, am I right?
Now, I know what you might be thinking.
Is the Jacobs Ladder exercise just a form of torture?
Well, let’s just say it’s a bit of a love-hate relationship.
But trust me, the results are worth the sweat and tears.
One of the best things about using a Jacobs Ladder machine is that it provides an excellent simulation for many real-life tasks.
Whether you’re a firefighter, police officer, or just looking to improve your overall fitness, this workout will prepare you for anything life throws your way.
And the benefits don’t stop there!
The Jacobs Ladder exercise is also an incredible cardio workout suitable for a wide range of athletes and fitness enthusiasts.
So, whether you’re a seasoned pro or just starting on your fitness journey, this exercise is for you.
Ready to take on the Jacobs Ladder challenge?
Keep reading below to discover all the amazing benefits of the Jacob’s Ladder exercise!
What Muscles Does the Jacob’s Ladder Exercise Work?
The Jacob’s Ladder exercise is a fantastic workout that targets a wide range of muscles. Here are some of the main muscles that are engaged during this exercise:
- Upper Body Muscles: The Jacob’s Ladder exercise heavily targets the muscles in your upper body, including your biceps, triceps, shoulders, and upper back. The ladder’s climbing motion engages these muscles as you pull yourself up with each step.
- Lower Body Muscles: The ladder’s climbing motion also targets the muscles in your lower body, including your quads, hamstrings, glutes, and calves. As you step up and down on the ladder, these muscles are engaged to propel you forward and upward.
- Core: Your core muscles must be engaged to maintain balance and stability during the exercise. These muscles include your abs, obliques, and lower back muscles.
- Cardiovascular System: Besides targeting specific muscles, the Jacob’s Ladder exercise is an excellent cardio workout. It increases your heart rate and improves your cardiovascular endurance, making it an effective tool for burning calories and shedding fat.
Overall, the Jacob’s Ladder exercise is a fantastic workout that engages your upper and lower body muscles, core, and cardiovascular system.
It provides a full-body workout that helps you build strength, endurance, and coordination.
Whether you’re a beginner or an advanced athlete, this exercise is a great addition to any fitness routine.
How to Use the Jacob’s Ladder Machine
Ready to take your workout routine to new heights?
The Jacob’s Ladder machine is an excellent tool for achieving a total body workout, and it’s easier to use than you might think!
Here’s how to get started:
Step 1: Get Your Gear On
Before hopping on the Jacob’s Ladder machine, ensure you have the right gear.
You’ll want to wear comfortable athletic clothing and supportive workout shoes.
You may also want to consider adding a weight vest or elevation training mask to intensify your workout.
Step 2: Start Climbing
Once you’re geared up and ready to go, it’s time to start climbing!
The Jacob’s Ladder machine has a revolving ladder that you climb continuously, keeping your body in motion.
As you climb, your arms and legs move in unison, providing a full-body workout.
Step 3: Adjust Your Speed
The Jacob’s Ladder machine allows you to adjust your speed with ease.
Simply move your legs more or less quickly and powerfully to obtain your desired speed.
Start slow and steady and work your way up to a faster pace as you become more comfortable with the exercise.
Step 4: Stay Safe
The Jacob’s Ladder machine is designed with safety in mind.
The user-defined feature ensures your safety by slowing down the ladder if your foot slips, allowing you to regain your balance and ride the ladder to the ground.
Additionally, the waist strap provides added safety and control over your movement.
Step 5: Enjoy the Benefits
Using a Jacob’s Ladder machine provides an excellent cardiovascular workout that can help you burn fat and build muscle.
It also simulates many real-life tasks, making it an excellent tool for athletes and fitness enthusiasts of all levels.
With these simple steps, you can use the Jacob’s Ladder machine to achieve a full-body workout and take your fitness routine to new heights.
Don’t be afraid to challenge yourself and see how far you can climb!
To see a quick example of how to do the Jacob’s Ladder exercise, check out this video of me using the Jacob’s Ladder machine while wearing an elevation training mask and a weight vest:
Benefits of the Jacobs Ladder Exercise
If you’re looking for a total body workout that’s intense and easy on your joints, the Jacobs Ladder exercise is the perfect fit.
Here are some of the benefits of Jacob’s Ladder workouts that make it suitable for a wide range of people:
Low Impact, High Intensity
One of the most significant benefits of the Jacobs Ladder exercise is that it’s low-impact, which means it puts minimal stress on your joints and tendons.
This feature makes it an ideal workout for those recovering from injuries or those who experience joint pain during exercise.
Despite being low-impact, the Jacobs Ladder exercise is also extremely intense, making it an excellent choice for anyone looking to get their heart rate up and burn calories.
I started using the Jacob’s Ladder exercise when I was rehabbing a serious ankle injury, and I could do pain-free sets on the Jacobs Ladder when even the ERG Rowing Machine was bothering my ankle!
As a result of the low impact it has on your joints, the Jacobs Ladder is safe for a majority of people at a variety of fitness levels.
Total Body Workout
The Jacobs Ladder exercise is a powerful compound movement that targets almost every muscle in your body, including your upper and lower body muscles.
While it may seem like primarily a lower body workout, you’ll be surprised at the intense burn you’ll feel in your shoulders, triceps, and chest after just a few sets.
The revolving ladder engages your arms, legs, and core, providing a total body workout that improves coordination and balance.
For the reasons, it’s an excellent tool for athletes and individuals looking to improve their performance in real-life tasks, such as firefighters, police officers, and military personnel.
Overall, the Jacobs Ladder exercise is an excellent total body workout that engages multiple muscle groups while burning calories and improving coordination.
Whether you’re a beginner or an advanced athlete, this exercise is an excellent addition to any fitness routine.
Suitable for a Wide-Range of Fitness Levels
One of the best things about the Jacobs Ladder exercise is that it’s suitable for a wide range of fitness levels.
Its low-impact nature and adjustable speed make it perfect for beginners and advanced athletes alike.
You can adjust the speed to match your fitness level and gradually increase the intensity as you get stronger.
Additionally, one of the most enjoyable aspects of this workout machine is that you can increase or reduce your pace without any special button, as the pace of the ladder automatically adjusts as you slow down or speed up.
Whether you want to go for a slower pace or a faster pace, everyone can accomplish their goals with this piece of equipment.
This adaptability means that the Jacobs Ladder exercise is an excellent choice for anyone looking to get in shape and improve their fitness.
Increased Anaerobic Endurance
Training with the Jacobs Ladder is a fantastic way to get an effective and efficient workout targeting your anaerobic and aerobic systems.
While using the ladder for moderate-paced aerobic conditioning is possible, it truly shines when used for anaerobic “sprints.”
These sprints can help to increase your V02Max, making it an excellent choice for athletes who need to be in top physical condition for competitions.
In fact, the Jacobs Ladder Machine is one of the best pieces of equipment for conditioning athletes who compete in high-intensity sports such as boxing, basketball, football, and other similar sports.
For these reasons, the Jacob’s Ladder is an excellent alternative to treadmill workouts and other non-functional cardio machines.
By incorporating the Jacobs Ladder into your year-round training regimen, you can build the necessary conditioning to excel in your sport.
So, whether you’re a professional athlete or simply aspire to be one, the Jacobs Ladder is an excellent tool to help you achieve your fitness goals.
Calorie Burning & Weight Loss
The Jacobs Ladder is an excellent tool for weight loss and body fat reduction.
One reason for this is the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC), which is the energy expended after exercise to restore the body to its resting state.
Anaerobic exercises like those done on the Jacobs Ladder create a more significant EPOC than aerobic exercises, resulting in a higher calorie burn after completing your workout.
Doing cardio workouts like jogging on the treadmill for 30 minutes will help you burn calories, but it does not create an “afterburn” effect that burns additional calories throughout the next several hours like the Jacobs Ladder.
Additionally, research has shown that just 10-15 minutes on the Jacobs Ladder can burn up to 300-500 calories.
This makes it an efficient way to burn calories and reduce body fat.
Another benefit of the Jacobs Ladder exercise is its ability to build and strengthen muscles while burning fat.
This is because it engages multiple muscle groups simultaneously, resulting in a full-body workout that targets upper and lower body muscles.
Moreover, the Jacobs Ladder exercise is a low-impact option, making it a safe and effective tool for weight loss for individuals with joint pain or other physical limitations.
Overall, the Jacobs Ladder exercise is an efficient and effective tool for weight loss and body fat reduction.
Its afterburn effect, ability to build and strengthen muscles, and low-impact nature make it a great addition to any weight loss or fitness routine.
If you want to get in shape and develop an aesthetic body that measures up to your fitness idols, the Jacobs Ladder exercise can help you get there!
Provides a Unique Challenge
The Jacobs Ladder exercise is a unique and challenging workout that can help improve balance and coordination while also burning calories.
This is because the movement of the ladder is unfamiliar to most people, requiring a new set of muscles to be engaged, which can result in a higher calorie burn than traditional exercises because your body is working harder to adapt to the new movement pattern.
Furthermore, the Jacobs Ladder exercise is an excellent way to challenge your body and improve your balance and coordination.
The ladder’s revolving motion requires coordination and balance, making it a challenging workout that also enhances these skills.
As you progress in your workouts, you’ll notice improvements in your balance and coordination that will carry over to your daily life.
Overall, the Jacobs Ladder exercise is a unique and challenging way to improve your balance, coordination, and overall fitness level.
Incorporating it into your routine allows you to challenge your body in new ways and see greater results.
So why not give it a try and experience the benefits of Jacob’s Ladder workouts for yourself?
Best Jacob’s Ladder Workouts
The Jacob’s Ladder is a versatile piece of equipment that can be used in various workouts, depending on your fitness goals.
This section will discuss the best Jacob’s Ladder workouts that can help you achieve your desired results.
Sprint workouts on the Jacobs Ladder are one of the most effective ways to burn calories, improve your cardiovascular health, and increase your V02 max.
These workouts usually involve climbing the ladder at maximum effort for a certain distance, followed by a rest period before repeating the set.
For instance, you could do 3-5 sets of 100-200 feet for time, with a 3-5 minute rest period in between each set.
Interval training is a great way to burn fat and improve endurance.
This workout involves alternating between periods of high-intensity exercise, such as climbing the ladder at a fast pace, and rest periods.
For instance, you could climb the ladder at maximum effort for 30 seconds, followed by a 30-second rest period, and repeat this for several sets.
Warm-up workouts on the Jacob’s Ladder are an excellent way to prepare your body for intense exercises.
These workouts involve climbing the ladder at a moderate pace for a certain distance, followed by a rest period before repeating the set.
For instance, you could do 3-5 sets of 50-100 feet at a moderate pace, with a 1-2 minute rest period in between each set.
Cool-down workouts on the Jacob’s Ladder are a great way to gradually lower your heart rate and stretch your muscles after an intense workout.
These workouts involve climbing the ladder slowly for a certain distance, followed by a rest period before repeating the set.
For instance, you could do 3-5 sets of 50-100 feet at a slow pace, with a 1-2 minute rest period in between each set.
Concluding Thoughts – Should You Do the Jacob’s Ladder Exercise?
The Jacob’s Ladder is an effective exercise that can enhance your aerobic and anaerobic endurance and challenge your body in new and unique ways.
It is also a low-impact exercise, and a wide range of people can use it because it is easy to choose your own intensity.
If you are new to intense forms of exercise, consult your doctor before trying the Jacob’s Ladder.
Whether you’re looking to burn fat, improve endurance, or prepare your body for intense exercises, a Jacob’s Ladder workout can help you get there.
Remember to start with shorter distances and gradually increase the intensity and duration of your workouts as you get stronger and more conditioned.
Read Next: Prowler Sled Benefits