How to do Spider Mountain Climbers
- Start in a high plank position with your body in a straight line, your hands placed shoulder-width apart, and your feet hip-width apart.
- Activate your core muscles, keep your back neutral, and ensure your hands remain flat on the floor as you do this exercise.
- Lift your right leg up and to the side. As you do so, bend your knee and bring it toward your right elbow.
- Extend your right leg back and return to the starting position.
- Repeat on the left side.
- Start with 10 reps a leg for 4 sets, then work your way up as your muscles adapt.
The benefits of Spider Mountain Climbers
Spider Mountain Climbers are basically a slower version of a mountain climber. So, if you want to get into mountain climbers and other variants of the exercise, this is a good place to start.
You’ll improve core strength and hip mobility, helping to strengthen and mobilise key muscle groups that support the back. You’ll also improve cardiovascular health, coordination, and endurance.
Wear a knee brace for protection and better performance!
A Sports Knee Support has a few notable benefits:
- Compression reduces the rate of muscle fatigue
- It improves your awareness of how your body moves throughout the climber
- And it helps protect the knee joint from harm
About Olympic Gold Medallist Thomas Roehler:
Thomas Roehler is a professional track and field athlete competing in the javelin throw. He is a 2016 Olympic Gold Medallist with a personal best of 93.90 m. With a passion for fitness, Thomas is showing us some of his favourite 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.
