How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Mountain Climber
Conditioning core. Keep it a plank, not a bounce.
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Core · Full body · Bodyweight
How to handle weight
Carries: pick a load you can walk tall with — if you lean or hike a hip, go lighter. Pallof / chops: the stack should not twist you. Holds: cut the time before the shape dies.
Usual programming
30–45s in a conditioner.
Caution
Quality over a long ugly hold. Ribs down, glutes on, neck long. Hanging work: packed shoulders, no pendulum. Ab wheel: stay on knees until the lumbar does not sag.
Setup
Plank, drive knees, hips stay.
Cues
- Hands under shoulders
- Quiet hips
- Rhythm
Common mistakes
- Bouncing the butt
- Hands walking forward
- Sprinting with no plank
Home swap
Slow mountain climber
