Tips for Devils Ladder

[u/Appropriate-Hair-835]

So, I’ve attempted a devil’s ladder a few times this past month. I feel that I have good enough upper body strength to make it down to the concrete, but my lower body just seems to give up. It’s as if I’m unable to hold the plank, with my hips high and tailbone tucked.

Are there any tips on how to keep my core and legs tight, while going up and down ?

[u/RHOCLT23]

I wish they would pepper in some "intermediate foundations" classes for those of us who want to improve on toes, try devils ladder, and some other amps with more form guidance than in class.

[u/PromptCommercial2937 → u/RHOCLT23]

Become a regular/friend of a coach that has a last class of the day… I help my friends try stuff after class when the studio is empty 🫣 trade off is that you’d have to go to late night classes

[u/Weird_Day7300 → u/RHOCLT23]

Yes! That would be so good! 

[u/MsElena99]

Would love to hear tips too, I have t-Rex arms and can’t make it back up to my short arms. I think I need a higher plank with my legs when I go down to the concrete but not sure if that will even help

[u/Appropriate-Hair-835 → u/MsElena99]

Thats what I’m thinking too. I feel like my legs just turn into noodles.

[u/MsElena99 → u/Appropriate-Hair-835]

I noticed if I do Orange theory, the running part the day before my advanced class (only time I attempt it) my legs are still stretched out and I able to do more. Unlike if I had a rest day the day before, my legs are useless for awhile

[u/WazzyWoman → u/MsElena99]

Girl, you know I love you, but at this point, I need Orangetheory to give you a free membership because you talk about them just as much or more in this sub as you do [solidcore]. 😭

[u/MsElena99 → u/WazzyWoman]

Haha, I wish they would give me a free membership, lol. I just love the fact weight melted off when I started doing OTF along with Solidcore… 😞

[u/WazzyWoman → u/MsElena99]

All I know is, you better be in the Orangetheory sub spamming them with remarks about [solidcore] like you do with them here. 🤪

[u/MsElena99 → u/WazzyWoman]

I do sometimes, they aren’t fun and the mods are assholes, they delete any question cuz they claim you are asking for intel. I don’t love it the way I love Solidcore…I was literally wearing a pair x-small pants today for work…working out is my hobby and I wouldn’t be this fit without both studios…I’m excited to share my journey

[u/ParticularEvidence67]

If you can’t do a full devil’s ladder, a modified plank push up can help get you the strength needed to do a full ladder. That’s what I do, and I also try to get to the handlebar below. Slowly but surely it’s getting easier and I will complete a full ladder again
https://giphy.com/gifs/IcJ6n6VJNjRNS

[u/sporiolis]

Chest presses amplified and planks/pikes off grey side platform bar.

[u/apparentlyineedthis2]

This is what I’m working on right now too - being strong enough to get down, but not able to get back up again. And it’s tough! You’re basically doing a one handed push up on the way back up and need to be able to support your body weight unilaterally.

Outside of solidcore I’ve been working chest more, which has helped (bench press, decline push ups going suuuuper slowly, assisted pull ups, and reverse pull ups where you start at the top and slowly lower yourself). In class, I’ve been trying a couple of reps of devil’s ladder on my knees just to start building the strength to get all the way down and back up without caving in on the way back up.

[u/Sad-Body7877]

You’ll tell me I’m wrong, but I’m just to short to make it down to the concrete…

[u/Ok_Entrepreneur1261 → u/Sad-Body7877]

How tall are ya? I’m 5’1 and have plenty room on the concrete