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. [1] [2] [5] [8] [9] [10] [12] [13] [14] [15] [18]

Mountain climbers fit conditioning sequences and can be paired with high knees or push-ups. [6] [17]

Technique

Try to protract the scapulae as the knees travel inward. [10]

During a slow knee pull toward the space between the elbows, the body can remain slightly forward. [12]

In the reaching variation, extend outward and then draw the knees inward. [11]

Tempo

To create load, pull the knees inward slowly without rushing. [7] [8] [9] [12]

For a fast version, use quick, energetic transitions while keeping the hips slightly lower. [3]

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. [13]

In the diagonal alternating version, bring the other foot diagonally forward, pull the knee inward, and keep the hips slightly low. [14]

In the cross-and-straight knee variation, return the knee fully between contacts. Avoid sweeping it around from the side. [16]

Programming and conditioning

One conditioning format combines four high knees with four mountain climbers. Another uses four push-ups followed by four mountain climbers. [6] [17]

Coach’s claim

A sequence of four high knees and four mountain climbers may raise the heart rate. [6]

Coach’s claim

A 30-second recovery pause can be used before a demanding sequence of four push-ups and four mountain climbers. [17]

Coach’s claim

Compared with other movements, mountain climbers may give the abdomen a little more relief while still keeping the athlete moving. [4]

Sources

1. 2024-10-17, 747.4-765.9s

Workout: workout:2024-10-17-steel-grip

Passage: passage:2024-10-17-steel-grip:000253-000263

2. 2024-10-17, 1025.0-1032.0s

Workout: workout:2024-10-17-steel-grip

Passage: passage:2024-10-17-steel-grip:000420-000426

3. 2024-11-04, 1068.5-1075.4s

Workout: workout:2024-11-04

Passage: passage:2024-11-04:000403-000406

4. 2024-11-04, 1186.3-1193.1s

Workout: workout:2024-11-04

Passage: passage:2024-11-04:000476-000477

5. 2024-11-17, 747.4-765.9s

Workout: workout:2024-11-17

Passage: passage:2024-11-17:000253-000263

6. 2025-01-07, 916.5-936.7s

Workout: workout:2025-01-07

Passage: passage:2025-01-07:000354-000362

7. 2025-06-15, 693.8-700.6s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:000220-000220

8. 2025-06-18, 1044.5-1068.0s

Workout: workout:2025-06-18

Passage: passage:2025-06-18:000258-000262

9. 2025-06-19, 1219.4-1238.9s

Workout: workout:2025-06-19

Passage: passage:2025-06-19:000393-000400

10. 2025-06-22, 821.7-839.5s

Workout: workout:2025-06-22

Passage: passage:2025-06-22:000210-000221

11. 2025-06-24, 922.0-926.6s

Workout: workout:2025-06-24

Passage: passage:2025-06-24:000171-000171

12. 2025-06-29, 746.4-758.7s

Workout: workout:2025-06-29

Passage: passage:2025-06-29:000228-000234

13. 2025-10-19, 574.1-601.1s

Workout: workout:2025-10-19

Passage: passage:2025-10-19:000158-000158

14. 2025-10-23, 460.0-493.1s

Workout: workout:2025-10-23

Passage: passage:2025-10-23:000080-000091

15. 2025-12-31, 672.0-688.0s

Workout: workout:2025-12-31

Passage: passage:2025-12-31:000174-000180

16. 2026-05-02, 2917.3-2936.4s

Workout: workout:2026-05-02

Passage: passage:2026-05-02:000741-000753

17. 2026-05-24, 1023.4-1032.2s

Workout: workout:2026-05-24-onur-orhan

Passage: passage:2026-05-24-onur-orhan:000290-000295

18. 2026-08-04, 572.3-581.3s

Workout: workout:2026-08-04

Passage: passage:2026-08-04:000194-000199