STRENGTH TRAINING

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Mountain Climbers

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Simulate the physical challenge of Everest without the cold or the oxygen deprivation. Use your hands to support your upper body as you take big, explosive steps with alternating legs, bringing your knees all the way to your chest.

Muscles Worked
Legs

Starting Position
Take a push-up, or plank position, on the floor: face down, with your weight on hands and feet, arms extended, hands directly below shoulders. Walk your feet forward underneath you, bringing your hips into the air. Stagger your feet, such that your left knee is bent under you, near your chest, with your right foot behind you and your right knee somewhat bent (see Photo 1).

Exercise

  1. Using a powerful leg thrust, as though you were climbing a very steep hill, switch your leg position, bringing your right knee toward your chest in a tuck, and letting your left leg reach behind you for balance. Make this a big "stride", and try to generate enough power that both feet come off the floor as you switch your legs (see Photos 2 to 5).
  2. Continue to alternate legs, pushing hard off the floor and bringing your knee deep under your body with each step, until you have done a full minute of mountain climbers. Try not to slow down or go smaller as you fatigue.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.