Common Mistakes
- • Pulling with arms before initiating the hip kip
- • Releasing the bar too early on the upward arc
- • Asymmetric grip causing the bar to tilt
- • Failing to reset shoulder position between rungs
Salmon Ladder
The Salmon Ladder requires athletes to launch a horizontal bar up a series of rungs using a coordinated kip and pull. It tests grip endurance, timing, and full-body coordination.
Training Focus
- • Kipping pull-up technique
- • Explosive chest-to-bar pull
- • Bar control drills (no rungs)
- • Grip endurance over 6+ rungs
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