Overpass: Ninja Warrior Obstacle Guide 1

Overpass: Ninja Warrior Obstacle Guide

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The Overpass is a newer American Ninja Warrior obstacle, firstly introduced as the second obstacle during the first episode of qualifiers on American Ninja Warrior 13. This obstacle has a similar concept to the Ring Chaser, as competitors must approach a set of three stationary laché bars. Grabbing and putting their weight on the first bar triggers the release of the “trolley bar” that will start sliding above the set of bars. 

Overpass: Ninja Warrior Obstacle Guide 2

The Overpass 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.

Overpass Guide

Competitors must traverse the stationary bars while the trolley rolls above them, quick enough for them to make a laché to the trolley bar as it passes them. Having one bar on the stationary bar and the trolley bar on the other is not allowed. Once they have a grab on the trolley bar, it will then carry them into position to make the next move. If you’re not quick enough to reach the trolley bar, it will lock into place ahead of you. This will lead to contestants attempting a nine-foot laché to reach it. Competitors will then make a transition to a final bar, which rides down a short track and provides access to the landing pad.

Overpass Tips

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 the Overpass

Our first exercise that is crucial for nailing the Overpass 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 Overpass?

Now that you’ve read the Ninja Warrior obstacle guide for the Overpass, it’s time to practice. Get started today with forearm exercises and cardio training for now. But it is also essential to master using your upper body strength to hold up your lower body in the Overpass obstacle. 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.