My clients aren’t exactly asking to climb mountains – they’re super tough! But they also burn calories and work your entire body.
Mountain climbers, named after the challenging workout of climbing a mountain, improve leg and core strength and increase your heart rate. For these reasons, change is often part of many workout routinesbut proper form is essential to make the most of the movement and stay safe.
Benefits of climbers
Mountain climbers require work from many muscle groups, so extra effort equals extra results. The movement works the abs, lower back, glutes and hamstrings – all the major muscle groups that help us maintain strength. good posture.
Surprisingly, this high-intensity exercise is also low-impact, so it’s good for people who have joint pain but also want to burn calories and increase their heart rate.
Most common mistakes when practicing mountaineering
It’s important to have good form to avoid injuries, so be careful not to arch your back or lift your hips too much. These errors put back stress because the core is disengaged.
It’s also important not to move too fast – although it may feel more intense, moving quickly makes it easier to forget your core.
Try these tips to avoid these mistakes:
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Maintain a long line from head to toe. Don’t arch your back or bend your hips, but think of your body as a long, straight line.
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Keep your upper body in plank position. Even though you’re moving your legs, your back and hips should maintain a strong plank.
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Keep a steady pace. Don’t try to rush and move too fast to maintain your form – faster doesn’t mean better. It’s more important to keep your core engaged.
How to Make a Modified Climber
This exercise requires whole-body involvement and precision. If you’re not there yet, try this modification to help gain the strength to perform a full mountain climber correctly.
For a modified climber, use a chair. This will help with stability and decrease the intensity of the movement. Start by placing the chair in front of you and place your hands on the seat. Make sure your hands are directly below your shoulders and your arms are straight.
Then, extend your legs behind you and balance on your toes with your core engaged; your body will be slightly inclined. Start with your legs straight, then begin a walking movement by bringing your left knee toward your left elbow, place your left foot back on the floor, and move your right knee toward your right elbow. Repeat this with your core engaged.
How to perform a mountain climber correctly
Follow these step-by-step instructions to ensure you are performing mountain climbers correctly:
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Start in plank position, keeping your back straight, hips low, and core engaged.
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Bring your right knee under your chest toward your right elbow.
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Return your right leg to plank position; place your left leg under your chest toward your left elbow.
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Repeat, alternating legs, maintaining a steady pace.
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Remember to breathe and focus on engaging your abs, glutes, and hamstrings.
4 Exercises That Will Help You Master the Mountain Climber
It’s common to make mistakes when performing mountain climbers, especially if you’ve never tried them before. Here are some moves that work the same muscles; Try them first to build strength that will make climbers’ performance easier.
Board
Being able to perform a solid plank will definitely help you perform mountain climbers properly. Place your hands on the floor, below your shoulders, keeping your arms straight. With your back straight and hips low, lift your body weight, tightening your core. Hold this position for 10 seconds. Repeat 10 times.
High knees
High knees require the same type of leg movements that mountain climbers do, but instead of being on the ground, you’ll be standing up. Keep your arms extended to the sides in a “cactus position”, with your elbows bent at 90 degrees and your hands pointing towards the ceiling. Cactus arms mimic the stationary upper body in mountain climbers, which recruits more core muscles. Keeping your arms steady, lift one knee toward your chest, stopping at waist height to form a 90-degree angle at the knee. Alternate legs, maintaining a fast pace. Repeat 10 times per knee.
Plank monkey
The plank jack sits between the plank and climbers in terms of intensity, making it a perfect springboard. In plank position, start jumping with your feet out and in, as if you were doing a standing jumping jack. Keep your core and glutes engaged and try not to let your hips swing. Repeat for 10 jumps. (To modify: Step each foot sideways and back instead of jumping.)
Squats
Climbers demand strong glutesso performing squats beforehand will activate these muscles. Standing with your feet shoulder-width apart, bend at your hips as if you were sitting in a chair. Stand up by squeezing your glutes at the top and repeat. Use your glutes and abdominals to lift and lower your body. Repeat 10 times.
More Ways to Master the Move
This article was originally published in TODAY.com
