When you need a simple bodyweight exercise that gets your heart rate up and also builds strength throughout your entire body, meet the climber.
It’s a classic exercise that you’ve probably done before, and fitness pros love it because it strengthens your core while working on your cardio and muscular endurance. This move is a great addition to any ab workout, especially if you’ve already mastered beginner ab exercises like crunches and planks. And it’s a great addition to any HIIT workout as it will get you out of breath in no time. Mountain climbers are also a great warm-up exercise, especially when combined with some other mobility exercises.
Curious how to make them exactly? Read on to better understand the benefits of mountaineering, what muscles are worked by mountaineering, some variations of mountaineering, and how to perform mountaineering with proper form so you can get the most out of the exercise.
Benefits of mountaineers
Climbers are a great compound movement, Cristina Chan, certified trainer at F45 Training, says. Compound movements are those that engage multiple major muscle groups, meaning more muscles are being strengthened at once, increasing the demands you place on your body.
Mountain climbers, in particular, “help strengthen big muscle groups like your hamstrings, quads, back, shoulders, and glutes, as well as your core,” she says. Yes, with all the muscles used by mountain climbers, they’re basically a full-body exercise.
Think of it this way: mountain climbers are essentially a plank variant, so you can expect to strengthen the same muscles as you did during this exercise (i.e. your shoulders, upper back and core). Because you’re essentially running in place in a stable plank position, this exercise also builds leg strength. And as a cardio move, mountain climbers also increase your heart rate and increase your cardiovascular endurance — those things come with a laundry list of their own benefits, like improved mood and better heart health, according to the Cleveland Clinic.
How to make mountain climbers
Chan has lots of tips to help ensure you’re doing climbers with the right form. First, make sure you stay in a plank position and keep your hips at shoulder level throughout the exercise set, she says. “Also, keep distance between you and the ground by pushing up through your shoulder blades and engaging your core. As you bring one knee in, make sure your opposite leg is straight while engaging your glutes and leg muscles.” And finally, when it comes to cardio, “keep a faster pace as you do more cardio – want incineration,” she says. Ready?
Here is step by step how to make mountain climber.
- Start in a plank with your shoulders directly above your wrists. Keep your back flat, hips down and a neutral spine.
- Engage your core and raise your right leg by drawing your knee toward your chest. Return your right foot to the starting position while simultaneously bringing your left knee toward your chest. Back to the starting position.
- Continue alternating sides. To increase intensity, increase the pace until it feels like you’re “running” in place in a plank position.
Mountain Climber Variation: Mountain climbers in slow motion
If you’re new to mountaineering or sports in general, rebuilding your skills after a break from the gym, or just want to make mountaineering a little less intense, try Slow Motion Mountaineering. By slowing down, you reduce the cardiovascular demands of the movement but really focus on the core work you’re doing. Here’s how.
- Start in a plank with your shoulders directly above your wrists. Keep your back flat, hips down and a neutral spine.
- Engage your core and raise your right leg by drawing your knee toward your chest. Hold this position for a second, then return your right foot to the starting position.
- Repeat with left leg, bring your left knee to your chest, hold for a second, then return to starting position.
- Keep changing sides without picking up the pace.
Mountain Climber Variation: Twisted mountaineers
Give your climbers a literal twist with this variation (see above). By rotating your hips slightly, you’ll engage your obliques, the muscles that run down the sides of your core, more. These muscles are responsible for rotating your torso, bending it to the side and also giving it stability.
- Start in a plank with your shoulders directly above your wrists. Keep your back flat, hips down and a neutral spine.
- Engage your core and lift your right leg, draw your knee toward your chest and toward your left elbow. Return your right foot to the starting position.
- Repeat with left leg, bring your left knee to your chest and right elbow, then return to the starting position.
- Continue alternating sides. Pick up the pace if you like, and make sure your movement is controlled.
Mountain Climber Variant: Spider Mountain Climber
Not to be confused with the Spider-Man push-up (the lower mountain climber/push-up hybrid), the Spider Mountain Climber is a more intense mountain climber that’s also a great exercise for hip mobility. Make sure you warm up thoroughly before tackling these.
- Start in a plank with your shoulders directly above your wrists. Keep your back flat, hips down and a neutral spine. Step your right foot up and outside of your right hand so it’s on the floor. Keep your hips low and in a plank position.
- Jump to switch sides, jumping back into plank position with your right foot and forward with your left foot outside of your left hand.
- Continue alternating sides. Pick up the pace if you like, and make sure your movement is controlled.
Mountain Climber Variant: Spider-Man Push-Up
This mountaineering variant (see above) is also an intensive push-up variant and not for the faint of heart. With this Spider-Man push-up, you’ll increase the burn in your arms and chest while still forcing your core and legs to stay tight. If this is too difficult, don’t feel bad; it is an advanced move. Practice your push-ups the same way you do mountaineers, and you can work your way up to that level if you want.
- Start in a plank with your shoulders directly above your wrists. Keep your back flat, hips down and a neutral spine.
- Engage your core and bend your arms to lower yourself into a push-up while simultaneously lifting your right leg and drawing your knee toward your right elbow. Hold this position for a second, then press up to plank and place your right foot next to your left to return to the starting position.
- Repeat with your left leg, lowering yourself into a push-up and driving your left knee toward your left elbow. Pause, then return to starting position.
- Continue alternating sides. Pick up the pace if you like, and make sure your movement is controlled.
— Additional reporting by Jenny Sugar
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