Man doing the Spider Mountain Climbers exerciseMan doing the Spider Mountain Climbers exercise

Spider Mountain Climbers: Strengthens the Core, Shoulders and Obliques

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.

The Spider Mountain Climbers can be a great addition to your fitness routine. They’re an advanced full-body workout targeting the abdominals and obliques, making them an excellent option for strengthening the core. If you’d like to give them a try, here’s how to do Spider Mountain Climbers right!

 

How to do Spider Mountain Climbers

  1. 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.
  2. Activate your core muscles, keep your back neutral, and ensure your hands remain flat on the floor as you do this exercise.
  3. Lift your right leg up and to the side. As you do so, bend your knee and bring it toward your right elbow.
  4. Extend your right leg back and return to the starting position.
  5. Repeat on the left side.
  6. 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

Basketball players playing a game. One of them is wearing Bauerfeind's Sports Compression Knee Support

Sports Compression Knee Support
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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.

This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

More Information

This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

 

If you require assistance selecting the right product for your needs or wearing the brace, call us on 1300 668 466 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind products. Check to see if yours is included: Bauerfeind Private Health Insurance Inquiry

 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of award-winning braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is designed and produced entirely in our innovation and manufacturing facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians and are trusted by athletes worldwide.

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