FOREARM PLANK MOUNTAIN CLIMBER

5/5
1 votes

Introduction to Forearm Plank Mountain Climber Exercise

If you are looking for a challenging full-body exercise that targets multiple muscle groups while improving core strength and stability, the forearm plank mountain climber is an excellent choice. This exercise combines the benefits of the forearm plank and the mountain climber, creating a dynamic movement that engages your core, shoulders, triceps, and hip flexors. In this article, we will explore the proper technique, benefits, variations, and tips to get the most out of this exercise.

Technique

To perform the forearm plank mountain climber exercise, follow these steps:

  1. Start by assuming a forearm plank position, with your forearms resting flat on the ground and your elbows aligned below your shoulders. Your body should be in a straight line from head to toe.
  2. Engage your core muscles, activate your glutes, and maintain a neutral spine.
  3. Lift your right foot a few inches off the floor, then drive your right knee towards your chest in a controlled manner.
  4. Return your right foot back to the starting position, and repeat the movement with your left leg.
  5. Continue alternating legs for the desired number of repetitions or time.

Ensure that you maintain a controlled tempo throughout the exercise and avoid any excessive hip movement or arching of the lower back. Aim for a smooth, flowing motion to maximize the effectiveness of the exercise.

Benefits

Core Strength and Stability

The forearm plank mountain climber primarily targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. These muscles work together to stabilize the spine and maintain proper posture during the exercise. By performing this exercise regularly, you can develop a strong and stable core, which is essential for overall physical performance and injury prevention.

Shoulder and Tricep Strength

As you take your knees towards your chest, the forearm plank mountain climber activates and strengthens the shoulder and tricep muscles. This exercise improves shoulder stability and develops strong triceps, leading to better upper body strength and functional movement patterns.

Hip Flexor Mobility

The mountain climber movement in this exercise requires the activation of the hip flexor muscles. By repeatedly bringing your knees towards your chest, you can improve the mobility and flexibility of your hip flexors, which often become tight and stiff due to prolonged sitting or a sedentary lifestyle.

Cardiovascular Endurance

The forearm plank mountain climber exercise is a dynamic movement that elevates your heart rate, making it an excellent addition to your cardiorespiratory fitness routine. By incorporating this exercise into your workout regimen, you can improve your cardiovascular endurance, burn calories, and enhance your overall fitness level.

Variations

While the basic forearm plank mountain climber is an effective exercise, you can also incorporate variations to add variety and challenge to your workouts. Here are a few variations you can try:

1. Spiderman Plank

In the spiderman plank variation, instead of bringing your knee straight towards your chest, you bring it to the side towards your elbow. This movement targets your oblique muscles and adds an extra challenge to your core workout.

2. Single-Leg Mountain Climber

For an advanced variation, perform the forearm plank mountain climber with only one leg at a time. Lift one leg off the ground and drive your knee towards your chest, then return it to the starting position before switching to the other leg. This variation further challenges your core stability and coordination.

3. Elevated Forearm Plank Mountain Climber

To increase the intensity of the exercise, perform the forearm plank mountain climber with your feet elevated on a bench or step. This variation increases the load on your core, shoulders, and triceps, making it more challenging and effective.

Tips for Success

To get the most out of your forearm plank mountain climber exercise, keep the following tips in mind:

  • Focus on maintaining proper form throughout the exercise. Keep your core engaged, shoulders stable, and avoid any excessive movement of the hips and lower back.
  • Start with shorter intervals or repetitions and gradually increase as your strength and endurance improve.
  • Breathe rhythmically throughout the exercise, exhaling as you bring your knee towards your chest and inhaling as you return to the starting position.
  • If you experience any pain or discomfort, modify the exercise or consult with a fitness professional to ensure proper form and technique.

Conclusion

The forearm plank mountain climber exercise is a challenging yet rewarding movement that engages multiple muscle groups and improves core strength, stability, and cardiovascular endurance. By incorporating variations and following the proper technique, you can maximize the benefits of this exercise and enhance your overall fitness level. Whether you are a novice or an experienced fitness enthusiast, the forearm plank mountain climber is a great addition to any workout routine. Start incorporating this exercise into your training today and reap the rewards of a stronger, more stable core and improved overall fitness.

If you want read more about FOREARM PLANK MOUNTAIN CLIMBER go to FOREARM PLANK MOUNTAIN CLIMBER at gymnavigator.com.

see other exercises

Rear Lateral Raise
 
exercise for SHOULDERS with DUMBBELL
Crab Walk
 
exercise for ARMS, GLUTES AND HAMSTRINGS, ABS with NO EQUIPMENT
Stepping Lunge Bodyweight
 
exercise for GLUTES AND HAMSTRINGS, QUADS, CALVES with NO EQUIPMENT
Crunch With Toe Touch
 
exercise for ABS with NO EQUIPMENT
Barbell Biceps Curl
 
exercise for BICEPS with BARBELL
Mountain Climber Plank
 
exercise for BACK, ABS with NO EQUIPMENT
Lunge Hold
 
exercise for GLUTES AND HAMSTRINGS, QUADS, CALVES with NO EQUIPMENT
Swiss Ball Side Crunch
 
exercise for ABS with EXERCISE BALL

Gyms and fitness

If you're looking for a gym, fitness club or yoga studio, you've come to the right place.

You can find information about gyms in your area. Browse catalog of gyms and find gyms with classes which are you looking for.

On gym page you can find simple information like address, phone or website. You can find list of available classes. You can check availability of personal training or small group classes. On place page you can also see information about open hours.

You can find gyms near you with amenities, courts, studios and equipments.

Use our map to find gym at your city or district.

Workout center

In Gym Navigator you can find list of exercises with movies for many body parts.

You can browse exercises catalog and find exercises the best of you.

You can also find exercises grouped into workout plans, which you can use to improve you body. Each routine show you exercises one by one and give you possibility to count you progress and count down rest time.