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Classic mountain climbers

This exercise represents the traditional form of Mountain Climbers and is simultaneously the most commonly practiced variation.

Body position

To execute traditional Mountain Climbers correctly, position yourself in the high plank position or the standard push-up position. Your back should be entirely straight, and your head extends the natural line of the spine. Your hands are placed directly under your shoulders, and your fingers point forward. Your feet are about hip-width apart. Engage your entire body to perform traditional Mountain Climbers correctly.

Movement execution

To begin this exercise, bend one leg and pull it as far as possible towards your elbow, without altering the basic posture of your body. Then, place your foot back on the ground, at about hip height. The other leg remains extended backward. Your upper body stays in a continuous straight line with your head. Now, alternately pull your knees towards your core or towards your elbows in a dynamic, jumping motion. The other leg remains extended backward while the front leg is bent. Throughout the entire sequence, your back should remain straight, without sagging or excessive curvature.

Stressed muscles and common mistakes

To gain a deeper understanding of the muscles involved and the frequent mistakes linked to the Classic Mountain Climber exercise, refer to the Mountain Climbers' primary page.

Alternative variants to classic mountain climbers

For more variety in your workout, contemplate integrating similar exercises or alternative adaptations of the Classic Mountain Climber routine.

Mountain climber on the TRX ropes

For many athletes, opting for the Mountain Climber exercise with TRX straps proves to be an intriguing choice. It shifts the entire body weight onto the athlete's arms. Consequently, this exercise additionally engages the muscles of the upper body in addition to the legs and glutes. The TRX straps offer a high degree of flexibility in exercise execution, which also enhances balance and coordination.

Vertical Mountain Climber

The Vertical Mountain Climber represents a less commonly practiced variation. Few athletes associate this exercise variation with the traditional Mountain Climber, primarily due to its execution in an upright position. In this version, one leg is lifted toward the body's center while the arms are stretched diagonally upward. The main emphasis here is on training the leg and abdominal muscles.

Cross body mountain climber

The Cross-Body Mountain Climber exercise is a fitness routine that places significantly more emphasis on the abdominal muscles than the other Mountain Climber variations. However, athletes also generate a robust workout for their glutes and legs with this variation. This is attributed to the distinctive movement compared to the classic Mountain Climber, where one leg is moved forward from a push-up position toward the diagonal side of the body. In contrast, in the classic variations, the leg movement is straight forward.

Mountain climber with wide legs

The Wide-Leg Mountain Climber is a variation of the classic Mountain Climber exercise in which the legs are positioned further apart. Consequently, the fitness routine is executed in a traditional manner, with an enhanced focus on the leg and gluteal muscles. The wider leg stance amplifies the level of difficulty. It is essential to adequately warm up before attempting this exercise to avoid lower back injuries.

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