Medicine Ball Mountain Climbers
Mountain climbers with both hands on a medicine ball — adds upper-body and trunk demand to the standard pattern.
Level: Foundation
Primary: Cardio Full Body
Movement: Compound
Type: Aerobic (Cardio) Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: MMA Rock Climbing Wrestling
Target muscles
The hip flexors drive each knee up. The quadriceps and calves drive each step. The shoulders and triceps hold the body up on the unstable ball. The trunk braces continuously. The cardiovascular cost is high.
How to perform
Setup
Begin in a push-up position with both hands on a medicine ball.
Execution
Drive one knee toward the chest, then quickly switch legs in an alternating running motion. Keep the hips level and core tight.
Common mistakes
- Hips piking up.
- Letting the ball roll.
- Sloppy foot landings.
- Going too fast.
- Holding the breath.
Progressions and regressions
Regress to standard mountain climbers. To progress, work for time, faster cadence.
Programming notes
High-intensity conditioning. 3 sets of 30-60 seconds, twice a week.
