Tactical Ladders - A Fun Core Workout

Tactical ladders were employed in both Worlds Toughest Mudder events, not as an obstacle of their own but as a component to larger obstacles. These ladders can become an obstacle in and of itself for an unprepared Mudder.

Negotiating a webbing ladder works the core, grip, forearms and quads. To properly ascend it requires practice, practice and more practice. Instead of going up it like a traditional ladder, you go up the side.

Start with one foot on a rung then position your body in line with one of the two straps that run top to bottom. Your next foot goes around the backside of the ladder and up one rung. Because the ladder is all webbing, it will twist and turn as you shift your weight. It will also try to collapse inward since there is no rigidity to it. Relax and move with the ladder, don't fight it.

Remember, just like in rock climbing, lift with your legs. Don't let your arms do the heavy lifting. They are there for stability control only. Position a foot and step up., repeat. Your quad is a much larger muscle than your bicep.

A training tactical ladder can be made for under $30. I made mine using three 20' ratchet tie downs from Harbor Freight Tools. Got them on sale and with a coupon for $7 each. (coupons rock)

I sewed mine together using polyester thread rated for outdoor furniture in about two hours. The webbing is two inch wide and the ladder is 16' tall. Rungs are positioned 12 " apart and the width is 12". (useable rung width is 8") The stitching is not pretty but it is strong. I reinforced the stitching at the highest stress point where the rung meets the mainstays.

You can hang it off a tree limb, low bridge or second floor balcony. Just be sure your anchor point is SOLID before risking your safety or your LIFE.

Try running up and down one of these five or six times for a hearty workout.