How To Do Mountain Climbers
Mountain Climbers Exercise
Mountain Climbers is a challenging exercise that effectively targets the abdominal area particularly the transverse abdominis.
It is also a dynamic exercise because there are many variations that you can do to meet specific fitness goals.
Mountain Climbers not only builds core strength but can also be used as part of a conditioning or an interval program.
It will help improve endurance, flexibility, mobility and stability.
This is a good exercise to include in your workout rotation if you engage in physical activities that require trunk rotation and hip explosiveness.
These include boxing, martial arts, basketball, soccer and rugby.
Mountain Climbers How To
- Assume the top position of a Plank; hands directly under your shoulders and feet straight out, shoulder width apart.
- Alternately bring one knee toward your chest without your foot touching the ground. Once your foot goes back to the starting position, bring the other knee toward your chest. Perform the exact number of reps per side.
- Another variation is to alternately bring one knee outside your hip. Once your foot goes back to the starting position, bring the other knee outside your hip. Perform the exact number of reps per side.
- The final variation is to alternately bring one knee in and toward the other hip. Once your foot goes back to the starting position, bring the other knee toward the other hip. Perform the exact number of reps per side.
Form and Technique
Mountain Climbers require coordination. Once you’ve mastered the correct form and technique you can pick up speed and use Mountain Climbers to improve your level of conditioning.
For conditioning purposes you can do several sets of 60 seconds per variation.
If you cannot handle 60 seconds, start out with 20 seconds then slowly build up your level of conditioning.
But always start out slow. Focus on the contraction of the transverse abdominis, extension of the hips and the stretch on the gluteus muscles.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)