Mountain Climbers: The Techniques, Variations, and Benefits of This Full-Body Compound Exercise

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

mountain climbers
Mountain climbers are an amazing exercise that combines core stability with metabolism-boosting cardio movement.

They're perfect to include in an alternative cardio session or an abs routine.

mountain climbersMountain climbers work quite a few secondary and tertiary muscles, like shoulders, quads, and forearms, while also working your obliques, underlying ab muscles (transverse abdominis), and 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, we'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.

Learn exactly how to do mountain climbers and when and how to incorporate them into your workout.

Mountain Climbers: A Step-By-Step Guide

    • 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.
    • Hold your core tight, take a deep breath in, and start driving your knees up towards your chest, alternating legs, as you breathe normally.
    • Each time you drive your knee up, maintain a straight line through your body, and do not allow your butt to stick up or sag.
    • Each time you drive your knee up, your toe should remain around an inch from the floor. This will help avoid a jumping motion.
    • 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: Start by completing the exercise for 30-45 seconds, in sets or circuits.

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

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

GET STARTED FOR FREE

Join the #1 Health & Fitness Program
for Busy Men 40+

Trusted by over 50,972 Busy Dads 40+

Lose weight. Keep it off.

See & feel results before you buy.

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