How to do mountain climbers correctly + why you need to add them to your strength training routine
If you want to be a better runner, be a mountain climber. The ‘mountain climber’ is a common element of many strength and conditioning workouts and does good things to your chest, arms, glutes, core and hip flexors. It’s great cardio as you move fast, but even doing them more slowly will help your coordination, balance and stability. It’s the combination of keeping your upper body stable while moving your lower half quickly that engages so many different muscle groups.
'They can be used to hit different targets according to what the athlete needs,' explains Graeme Woodward, a UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run coach for West Yorkshire.
'Like the plank, mountain climbers require strength in the upper body but more dynamically in stabilisation as the legs move fast. The muscles used most are the hip flexors and lower abs, depending on how far the knees are brought up.'
'If done fast, this exercise can contribute to a workout and will train explosive power and coordination. But if done slow and with control, mountain climbers can be an effective way of developing range of motion.'
Runners with lower back issues should, however, be careful doing this exercise. 'The hip flexors originate from the lumbar spine and pelvis, and if these tighten through use, then this exercise can make symptoms worse,' explains Woodward.
How to do mountain climbers correctly
Start in a press-up position, hands wide.
Engage your abs and bring your right knee to your chest. As you push the leg back to
start position, bring your left knee in.Continue, alternating legs.
Sets/reps: Two sets of 15-20 reps.
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