A different way to climb

I will cut right to it, I hate mountain climbers.  Always have, always will.  I feel like they were solely created by some evil trainer many moons ago who wanted to have another method to torture their clients with just in case wall sits and burpees weren’t getting the job done.  So suddenly they became a staple in exercise programs across the world, and with that started a steady stream of injuries and terrible form.

Frankly, if I’m going to climb a mountain, I would rather do this…..


However…….there is hope.  Mountain climbers do have a remedy that makes them an incredible exercise!  And it only requires a few changes to the traditional method.

I give you, rehabbed Mountain Climbers!

A few keys:

  • Slow down!!  Yes, instead of doing a million of them, you are doing to do them really slow!  In fact, the slower you do them, the harder they get.
  • Neutral spine, neutral spine, neutral spine.  A golf club should be able to stay perfectly balanced on your back while doing these.  Someone should be able to balance a dinner plate on you without fear of it falling.
  • Make sure your knee does not go too far.  This goes hand and hand with neutral spine. If you bring your knee up too far, then you will lose your posture.
  • I like having the feeling of my chest being slightly ahead of my hands, this helps me stabilize my shoulders better.
  • Keep your head in a neutral position as well, looking up only puts stress into the cervical spine and makes it more difficult to maintain posture.
  • For added difficulty, try holding your knee towards your chest for a count of 5 each time.


Try doing a few sets up these with your next workout, start with 10 reps and see how it goes!



Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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