“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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Mountain Climbers – Complete Video Tutorial & Exercise Guide

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

Mountain Climbers is an amazing exercise that combines core stability with metabolism boosting cardio movement. It's perfect to include in an alternative cardio session or an abs routine.

mountain climbersAs you'll see from the anatomical image on the right, Mountain Climbers work quite a few secondary and tertiary muscles, like shoulders, Quads and Forearms.

Mountain Climbers will predominantly work your obliques, your underlying ab muscles (transverse abdominis) and your cardiovascular system.

They are such a good overall exercise that they will help you in many sports, especially those that require explosive twisting power, such as Golf, Tennis, and Baseball.

In this tutorial and related video, I'll show you the proper technique of the exercise, so you can complete it with confidence and safety.

Completing the exercise properly will mean the best results for you while avoiding the potential of injury.

We have a full video tutorial below to show you the fine form points of Mountain Climbers.

Also, if you need something to print off and take to the gym, you can find our step-by-step exercise walkthrough further down this page.

Mountain Climbers – Step-by-step technique

    • Step 1: Set yourself into a press up/plank position, with your hands just outside shoulder width apart and a straight line through your head, shoulders, hips, knees and feet.
    • Step 2: Hold your core tight, take a deep breath in and start driving your knees up towards your chest, alternating legs, as you breathe normally.
    • Step 3: Each time you drive your knee up, maintain the straight line through your body and do not allow your butt to stick up or sag.
    • Step 4: Each time you drive your knee up, your toe should remain around an inch from the floor. This will help avoid a jumping motion.
    • Step 5: Set a stopwatch for 30-45 seconds and complete the exercise until your time is up. You can do these in sets, or include them in a circuit with other cardio exercises.

** Pro Tip #1: Start by completing the exercise for 30-45 seconds, in sets or circuits.

** Pro Tip #2: You can find other alternative cardio exercises in our article '20 Best Exercises For Men'.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.


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