Spider Mountain Climbers: Strengthens the Core, Shoulders and Obliques

Our Workout Videos Are Put Together By Specialists To Help You Get Active And Stay Injury-Free.


The Spider Mountain Climbers is basically a slower version of a mountain climber. It works all the same muscles but is less of a cardio workout. If you want to get better at mountain climbers, this is a good move to start with, since it trains the same position and motion but at a more manageable pace.

You’re also improving hip mobility with this move, which can help to loosen tight muscles, reduce lower-back pain, and improve knee health. Bauerfeind’s Sports Compression Knee Support provides support and compression for better performance during workouts.

 

  1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and with your feet hip-width apart.
  2. Bring your right knee to your right elbow.
  3. Extend your right leg back and return to the starting position.
  4. Repeat on the left side.

Tip: Squeeze your belly button into your spine and keep your back nice and straight. With your pelvis tucked in, bring your knee as close to the elbow as you can, but keep it away from the floor. Breathe in as you return to the starting position. 

Primary muscles: Abs, Shoulders and Obliques
Secondary muscles:
Glutes, Quads and Improved Hip Mobility

 

About Olympic Gold Medalist Thomas Roehler:

Thomas Roehler is a professional track and field athlete competing in javelin throw. He is a 2016 Olympic Gold Medalist with a personal best of 93.90 m. With a passion about fitness Thomas is showing us some of his favorite exercises to start the year with healthy habits and achieve your goals whether you are just getting started or have been working out for a long time.

 

 

 

 

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