Mountain Climber

Mountain Climber is a beginner compound push using bodyweight. It loads Abs.

Why this lift

The Mountain Climber is a beginner compound push lift. It primarily loads Abs. Shoulders, Quadriceps, Glutes help. You need bodyweight. Most programs place it near the start of a session, while you are fresh. You may also hear it called Mountain Climbers.

Loaded carries, crunches, and the brace on every compound already train the abs. Extra core work is seasoning, not the meal. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Abs
• Secondary: Shoulders, Quadriceps, Glutes

Setup

• Set bodyweight. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Abs as the prime movers.
2. Lock out without shrugging the shoulders into the ears.

Coaching cues

• Elbows under the load.
• Press yourself away from the weight.

Common mistakes

• Flaring and losing the lats. Tuck slightly and stay packed.
• Bouncing the bottom. Own the pause, then press.

How to program it

Treat the Mountain Climber as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Mountain Climber does not agree with you, Barbell Rollout trains Abs with a different setup.

Related lifts

• Barbell Rollout Abs
• Bicycle Crunch Abs
• Cable Crunch Abs
• Cable Side Crunch Abs
• Captains Chair Knee Raise Abs
• Captains Chair Leg Raise Abs

FAQ

What muscles does the Mountain Climber work?

The Mountain Climber works Abs (primary), Shoulders, Quadriceps, Glutes (secondary).

What equipment do I need for the Mountain Climber?

You need bodyweight.

Is the Mountain Climber suitable for beginners?

Yes. The Mountain Climber is marked beginner in this catalog. Start lighter than you think and film one set from the side.