Mountain Climber

These notes combine advice from 18 reviewed passages across 16 workouts.

Overview

Perform mountain climbers from a push-up position with the hands supporting the body and the hips held low. Pull the knees well inward, bringing them toward or between the elbows when that range is assigned.

Mountain climbers fit conditioning sequences and can be paired with high knees or push-ups.

Technique

Try to protract the scapulae as the knees travel inward.

During a slow knee pull toward the space between the elbows, the body can remain slightly forward.

In the reaching variation, extend outward and then draw the knees inward.

Tempo

To create load, pull the knees inward slowly without rushing.

For a fast version, use quick, energetic transitions while keeping the hips slightly lower.

Alternating variations

In the arm-coordinated alternating version, keep the arms active, coordinate the cross action, and stay at a normal controlled speed rather than rushing.

In the diagonal alternating version, bring the other foot diagonally forward, pull the knee inward, and keep the hips slightly low.

In the cross-and-straight knee variation, return the knee fully between contacts. Avoid sweeping it around from the side.

Programming and conditioning

One conditioning format combines four high knees with four mountain climbers. Another uses four push-ups followed by four mountain climbers.