The Cooper Institute

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH


Ladder Hand Walks

Written by
Michael Harper, MEd
Posted in
Fit Tips

Wednesday, Jul 15, 2015

Become faster and more nimble with your hands by using tools like the agility ladder. When survival is on the line, quick reactions and core strength can matter most. Exercises like the ones in this video and the many others taught in the Military Exercise Leader and Law and Fire Group Training courses are a great way to keep workouts fresh and challenging. To perform this exercise . . .

Preparation: In a push-up position, place the hands between the first two rungs of an agility ladder. The hands should be in line with the shoulders, head in a neutral position, and the body in a straight line.

Movement: Walk hands down the ladder, taking a "step" with each movement of hands. At the end of the ladder change direction allowing the opposite arm and leg to lead.

Modification: In a push-up position from the knees, eliminate travel down the ladder and move one hand out and back in the square formed from the two rungs. Either repeat for a series of repetitions using one hand or alternate using each hand.

Amplification:Execute a proper push-up by lowering down to 90 degrees at the elbows keeping the body flat with a straight line from ears through the shoulders, hips, and knees. At the top of the push-up, walk hands into the next square of the ladder, taking a “step” with the feet as well. Perform another push-up. Continue all the way down the entire ladder. A secondary amplification would be to perform a plyometric push-up to move the hands into the next square of the ladder. Ensure the elbows are slightly bent for a soft landing during each repetition.