Step by step instructions, muscle activation and variants for the Standing Ladder Climb.
A plyometric drill performed standing that mimics the high-knee driving motion of climbing a vertical ladder. It builds cardiovascular fitness, lower-body power, and coordination while keeping the core actively engaged throughout.
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The Standing Ladder Climb is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.