She Strengthens

Unlock the Power of Mountain Climbers: A Full-Body Exercise for Any Fitness Level

When you hear “mountain climber,” you might think of a rugged outdoorsperson or a rock band. But in reality, it’s a highly effective exercise that can transform your body.

What is a Mountain Climber?

Imagine running in place while in a high plank position. That’s basically a mountain climber. To do it correctly:

• Start on all fours with your wrists under your shoulders and fingers spread wide.
• Place your feet hip-width or shoulder-width apart, whichever is wider.
• Engage your core by drawing your belly button towards your spine.
• Create tension throughout your body by pulling up on your quads, squeezing your glutes, and rotating your pinkies towards your heels.
• Without tilting, draw one knee up and then step it back. Alternate legs quickly.

Customize Your Mountain Climber

Depending on your fitness goals, you can modify the exercise to focus on different areas:

• For cardiovascular improvement: Draw your knee directly below your nipple on the same side.
• For core strength: Draw your knee towards your elbow (intermediate) or the opposite elbow (advanced).
• For hip mobility: Slow down and focus on opening up your hip flexors, abductors, and adductors.

Benefits of Mountain Climbers

This exercise offers numerous benefits beyond its versatility:

• Cardiovascular fitness: Mountain climbers provide an excellent cardio workout anywhere, anytime.
• Full-body burn: They engage your core, obliques, triceps, shoulders, glutes, quads, hamstrings, hips, and calves.
• Improved balance: A stronger core leads to better balance and stability, reducing the risk of injury.
• Reduced injury risk: Mountain climbers can help prevent injuries by strengthening your core and improving your overall fitness.

Common Mistakes to Avoid

To reap the benefits, avoid these common mistakes:

• Letting your lower body slack off
• Humping the floor (focus on engaging your core instead)
• Putting your bum in the air (keep your hips in line)
• Traveling hands (keep your wrists stacked under your shoulders)
• Wonky elbows (keep them pointed back and unlocked)

Incorporating Mountain Climbers into Your Workout

Try incorporating mountain climbers into your routine as a warm-up or Tabata-style workout. You can also make them harder by increasing speed, duration, or adding weights.

Modifications for All Fitness Levels

If you’re struggling with standard mountain climbers, try elevating your hands on a bench or box, or dropping to your forearms to reduce tension. The key is to maintain a tight core and focus on slow, controlled movements.

The Bottom Line

As fitness expert Mia Nikolajev puts it, “The mountain climber is a great exercise, and regressions and progressions mean the movement is accessible for everybody.” So, get climbing and unlock the power of this full-body exercise!