Mountain Climbers

Quote: "Take care of your body. It’s the only place you have to live." Jim Rohn

The Mountain Climber is a fantastic bodyweight exercise that gives multiple health and fitness benefits.  Think of the mountain climber as a plank.

 

Mountain Climbers

The mountain climber is a great bodyweight increasing your metabolic rate, improving cardiovascular fitness, developing explosive power in the legs and improving your core strength.

You don’t need any equipment and you can do this exercise in the comfort of your own home.  You can make the exercise more challenging by placing your hands on a medicine ball and by moving the legs at a greater speed for a longer period of time.  If you are stuck for time and cannot get to a gym and want to get into shape quickly then the mountain climber is a great exercise to do.

Benefits of the Mountain Climber

There are many benefits to doing the Mountain Climber.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improved core functional strength.
  • Improves cardiovascular health.
  • Increase joint flexibility in the knees and hips.
  • Develop better posture.

Performance Related Benefits:

  • Increase explosive power in the legs.
  • Improves agility proprioception and coordination.
  • Assists in performance in other sports and activities such as football, rugby league/union and combat sports such as wrestling.
  • Strengthens multiple muscle groups, abs, legs and core at the same time.

How to do a Mountain Climber

  • Put your body into a push up position with your legs straight and your hands under your chest shoulder width apart.
  • Keep your back and neck straight and in a neutral position.
  • Position your feet hip-width apart.
  • Straighten your arms and raise your body off the ground.
  • Switch on your abs and glutes for the whole movement.
  • Tuck your tailbone under abdominals.
  • Breathe in.
  • Using your abdominals, draw your right knee towards your chest.
  • Whether your right foot touches the floor or not is optional.
  • Push your right foot back and draw your left knee towards your chest.
  • Perform another repetition.

Mountain Climber Dos

  • Minimise the use of momentum.
  • Engage your core.
  • Keep your shoulders over your wrists.
  • Keep your back straight and in a neutral position.
  • Maintain correct form throughout the whole movement.

Mountain Climber Don'ts

  • Hyperextending your back.
  • Hyperextending the neck.
  • Letting your shoulders move in front or behind your hands.
  • Losing straight alignment of the hips, back and neck.
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