One way to become a better runner is by improving your form. To do so, you’ll need to do more than just log miles. Enter: strength training. One move in particular, the mountain climber, can help you build a strong and stable core, which can, in turn, improve your running power, efficiency, and posture.
Mountain climbers are a hero exercise for a number of reasons: Perform the move as quickly as possible to give your workouts a boost of low-impact cardio. Slowed it down, and you challenge your core stabilisation and hip flexion, which is important for proper running form, explains Kellie Williams, NASM-certified personal trainer and Barry’s Bootcamp Instructor. Loop resistance bands around your feet and you now have a seriously challenging exercise that builds core and hip flexor strength.
Still, many people perform this exercise incorrectly, so knowing how to do a mountain climber properly is important before banging out some quick reps during your next workout.
Improper form can cause unnecessary stress on the low back, make you feel unstable, or make the move ineffective. Common form mistakes Williams sees include:
- failing to stack your shoulders directly over your wrists
- hyperextending your backs and not keeping a tight core
- allowing hips (butt) to rise up instead of keeping core and back engaged
- kicking heels up rather than driving knees in toward chest
- just going ballistic: trying to bang out quick reps instead of focusing on form
How to do a proper mountain climber
Start in a high plank position with shoulders stacked directly over wrists, hands place shoulder-width apart, and core engaged so that your body forms a straight line from shoulders to hips to heels. Keep your neck relaxed by looking down between your hands. Engage your glutes, quads, and thighs to keep your legs straight. With a tight core, initiate the movement by driving your left knee in toward your chest, then quickly stepping it back to plank position. Immediately drive the right knee in toward chest, then quickly step it back into plank position. Continue to alternate.
Perform the move slowly at first, then speed up as you perfect your form.
Expert tips:
Make sure your quads are engaged, your knees are off the ground, and your toes are placed right under heels. Always start from a neutral position and make sure your butt is not up in the air, and also that your tailbone is not tucked.
'You don’t want your butt up or your low back bending in,' Williams says. 'Both positions put you at risk for injury.'
Each time you pull your knee toward your chest, make sure the movement is controlled—maintaining a neutral spine. 'Once you have that control and your movements are not bouncy or ballistic, you can speed up the movement,' Williams says. 'Always make sure your knee comes in strong.'
If you’re brand new to mountain climbers, Williams suggests taking it slow, and mastering your form before speeding up.
How do you make it easier?
If you’re still working on your form, Williams suggest starting with a bird dog to build core strength and hip stability.
Bird dog
Start on all fours with wrists under shoulders, knees under hips, toes tucked, and back flat. Extend right arm and left leg straight out until they’re parallel to the floor. Maintain a flat back, level hips, and focus on pulling your belly button toward your spine. Return to all fours, then raise left arm and right leg. Continue alternating for 90 seconds.
What are the benefits of mountain climbers?
The move can be performed quickly to get your heart rate up during workouts. And, the move can help you work on core stabilisation and hip flexion, which is important as you work on improving your running form.
'[The move is a] great way to engage your core, and train your body to maintain strong form in plank position, similar to the form you want when running,' Williams says.
You can also incorporate some slow mountain climbers, which will give your workout more of a Pilates vibe—slowing down the move will really engage your muscles.
Williams often has her clients alternate between 20 seconds of slow mountain climber intervals and 20 seconds of fast mountain climbers, with rest in between.
How often should you do mountain climbers?
You can add mountain climbers to any workout you’re doing, either as a way to end high-intensity interval training, or as part of a core circuit, Williams says.
To end a high-energy set, Williams suggests a short circuit of jumping jacks, squats, inchworms, and mountain climbers. She suggests any time you do mountain climbers to perform the move in short bursts, about 30 to 40 seconds at a time, taking a rest break between sets.
'Any longer than that and your shoulders will be just burnt out, and it will no longer be beneficial,' she says.
What mountain climber variations can you do?
Cross-body mountain climber
Start in a high plank position, wrists under shoulders, core engaged so body forms a straight line from heels to ankles. Bring right knee in toward left elbow, then return to starting position. Bring left knee in toward right elbow, then return to starting position. Continue to alternate.
Mountain climber with exercise ball
With the exercise ball in front of you, start in plank position with your elbows resting on top of the ball and core engaged so your body forms a straight line from head to heels. Draw right knee in toward chest, then return to starting position. Bring left knee in toward chest, then return to starting position. Continue to alternate legs as fast as possible for 30 to 40 seconds.
Plank jack to alternating mountain climber
Start in high plank position and perform one plank jack by jumping both feet apart and back together—like a jumping jack on the floor. Next, bring left knee into chest (like one half of a mountain climber), then return to high plank position. Then perform another plank jack, come back to high plank position, then bring right knee into chest (like the other half of a mountain climber). Repeat.
Sprawl
Start in high plank position, wrists under shoulders, core engaged so body forms a straight line from heels to ankles. Jump both legs in between hands, pause, then jump back to starting position. Repeat. To make the move more challenging, jump both legs toward hands, landing with feet outside hands.
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