Slow Mountain Climber

How To A Do Slow Mountain Climber
By Alli McKeeFebruary 19, 2016

Video Transcription: 

To perform an incline slow mountain climber you are going to assume a push-up position with your hands on a bench, a block, or a squat rack - anything to elevate your upper body a little bit. You are going to make sure your spine is nice and neutral, you are going to brace your core, and then you are going to slowly bring one knee towards your chest.  Notice I said towards your chest not to your chest because you are going to stop while your spine is still neutral. If you bring your knee all the way towards your chest, your pelvis will most like tuck under. What we are trying to do here is we are trying to flex our hip and maintain a nice neutral spine.  I will show you what this looks like.

Push-up position, nice neutral spine, bring your knee towards your chest, and switch. Now I’ll tell you that exercise is harder than it looks, but if you are finding it's too easy for you there are a couple of things you can do.  You can lower the height with whatever you are supporting your hands on, even all the way to the ground so that you are just in a push-up position on the ground,  or you could hold you knee up longer.  When you are in that position bring your knee up, hold it for 3 to 5 seconds then switch.  Use a timer to make sure you are staying honest about the time.  In addition you can also add some weight.  You can put on a weight vest or, if you are on the ground, you can even put a chain or weight plate on your back to make things a little bit harder. So give slow mountain climbers a try and let me know what you think.


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About the author:  Alli McKee

Alli is a certified strength and conditioning specialist. She's contributed to and modeled for a number of major publications including Oxygen magazine and the New Rules of Lifting: Supercharged. You can find out more about Alli on her personal blog at

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