Here is an awesome mountain climber variation I recently saw. This exercise would be great for runners, athletes, and anyone who wants to improve their lumbo-pelvic stability, shoulder and scapular stability, full body coordination, and strengthen their hip flexors.
To note, the goal here is not to make yourself exhausted. Many people perform mountain climbers incorrectly and just go through the motions in an attempt to chase exhaustion. If you try this here you will be humbled very quickly.
If you use mountain climbers for conditioning, make sure you’ve really nailed down the fundamentals FIRST so you are doing them properly.
Coaching Tips (for this variation):
- Place a resistance band around your feet, and your feet on towels/slider pads.
- Get into a plank position from your hands and feet.
- Place your hands so they are below your shoulders. Spread your hands and fingers, and suction/screw them to the floor.
- While keeping your torso and hips stacked, perform 3 quick but controlled ‘’jogs/strides.’’
- On the third stride, pause in the top position for a count (when your knee is in towards your body).
- Then repeat.
- For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out on your shoulders.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, excessively round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced, (360 degree brace around your spine), and squeeze your glutes on the extended side.
- In terms of breathing, do what works and feels best for you.
Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
