The salmon ladder is one of my favorite pieces of exercise equipment. I built it myself in my garage. How to build your own will be the subject of a future post. The salmon ladder is a great exercise for rowing because it teaches the application of controlled yet explosive power from your core through your arms and hands while maintaining the symetrical flow of that power and, of course, balance.

Before attempting these types of exercises, be sure your shoulder girdle is good and strong. Do a few months of regular pull-ups, push-ups, and dips.

This is a demonstration of a salmon ladder pull-up.

1. With the salmon ladder bar in your hands, jump up and catch the 8′ hook.
2. Do a complete pull-up–don’t cheat and use the momentum of you jump to assist with the pull-up. and come all the way down.
3. Pull back up until your arms are about 90 degrees.
4. Dismount the salmon ladder.
5. Repeat.

If you don’t have access to a salmon ladder, use a high pull-up bar. Jump up catching the bar. Do a complete pull-up. Come back up until your arms are at 90 degrees and simulate a salmon ladder dismount.

Here is a video demonstration.