There won’t be a single Ninja Warrior course that requires no Lache to get through. So, it’s one of the basics for becoming a successful Ninja Warrior. A Lache is when you hang on an obstacle and must jump to another obstacle or a platform with a swing motion. In this feature, we talk all about how to master the Lache.
The Lache Obstacle
The American Ninja Warrior contestants approach a set of three stationary laché bars. Grabbing and putting their weight on the first bar triggers the release of the “trolley bar” above their heads. The Ninjas must traverse the stationary bars while the trolley rolls above them. The goal is that the Ninja is in position to laché to the trolley bar as it passes them. It will then carry them into position to make the next move.
If they miss the trolley bar, it will lock into place ahead of them. However, the Ninja will have to attempt a nine-foot laché to reach it.
The Ninjas then laché to a final bar, which rides down a short track and provides access to the landing pad.
And here is the right technique for getting a strong swing, when you are hanging from a bar at a dead hang:
- Don’t bend your arms. Hang relaxed!
- Bring your knees and feet as high as possible in a dynamic motion.
- At the peak of that motion, kick your feet out as far as possible to initiate the swing.
- On the backswing, let your feet swing loosely.
- When swinging to the front again, push with your hips forward and pull with the bar.
- Release and fling your arms forward so that your whole body jets out.
- If you want to grab another object, make sure to grab it with arms bent. This will allow your upper body to handle the impact much better.
Avoid catching with fully straight arms as the Lache puts a lot of strain on your shoulders and might result in injury. Also, stay away from connecting laches until your smaller muscles in and around your shoulders are strong enough and you are used to that motion.
Practice this movement many times to master a Lache with a precise landing. This skill is crucial for almost all of the Ninja Warrior obstacles.
Allowing your body to swing from each bar to each bar will help you get a better grip moving forward, using your forearms as your guide to each bar and letting the weight be in that muscle group as opposed to your upper arms makes for a better grip.
Ninja Warrior Obstacle Guide Exercises for Lache
Our first exercise that is crucial for nailing the Lache obstacle is Barbell Reverse Bicep Curls. This focuses on your forearm strength, so you don’t have to put as much weight into your neck and shoulder in this Overpass obstacle.
Our second recommended exercise from our experts at the Ninja’s Edge recommends high intensity interval training (HIIT) to increase your heart rate, that way your body is used to being in a position where it can handle faster pulse and heavier breathing techniques. You can practice HIIT by either sprinting on your at-home or gym treadmill, elliptical, or preferred cardio machine. Or you can use your standard strength training exercises such as pushups, squats, and mountain climbers at an increased speed to really start to get your heart going.
What comes after the Lache?
Now that you’ve read the Ninja Warrior obstacle guide for the Lache obstacle, it’s time to practice. Get started today with forearm exercises and cardio training for now. Will you be on the right path to completing the next American Ninja Warrior obstacle?
If you’re in Michigan and would like help, register for Ninja Warrior classes today.