Slider Wide Mountain Climber

Instructions for proper form

1. Start in a high plank position with both feet on sliders and hands under shoulders. 2. Engage your core and ensure your body is in a straight line from head to heels. 3. Slide your right foot out to the side while maintaining your plank. 4. Quickly pull that foot back and slide your left foot out to the side. 5. Keep your hips level and avoid rotating your torso as you alternate sides. 6. Maintain a steady pace and ensure your movements are controlled.

Common mistakes to avoid

1. Allowing hips to drop or rise excessively. 2. Letting your hands move out of alignment with your shoulders. 3. Rushing through the movements, which can lead to compromised form. 4. Not engaging the core, leading to lower back strain.

Benefits

Specific benefits of the exercise

1. Strengthens the rectus abdominis and core muscles. 2. Improves overall stability and balance. 3. Engages multiple muscle groups, including shoulders and legs.

Expected results and timeframe

With consistent practice (3-4 times a week), you can expect noticeable improvements in core strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is perfect for individuals looking to enhance core strength, stability, and athletic performance, as well as those who already have a basic foundation of core exercises.

Scientific studies supporting its effectiveness

Studies have shown that exercises engaging the core and utilizing anti-extension patterns can lead to increased strength and improved functional movement. A research study published in the Journal of Strength and Conditioning Research highlights the benefits of core stability training on athletic performance.

Variations

Beginner modifications

To make this exercise easier, perform the mountain climbers without sliders by stepping your feet outward instead of sliding. Alternatively, you can hold a knee tuck position (bring knees to chest) instead of extending legs out.

Advanced progressions

To increase difficulty, try adding a push-up between each slider movement or extend your arms out beyond your shoulders to challenge your balance further.

Integrations

Complementary exercises

Plank variations (front, side), stability ball exercises, and kettlebell swings can complement the Slider Wide Mountain Climber by targeting the core and improving overall strength.

Super set recommendations

Perform a set of Slider Wide Mountain Climbers followed immediately by a set of Push-Ups to maximize upper and core strength in your workout.

Sample workout routines

A suggested routine can be: 1. Warm-up (5-10 minutes of dynamic stretches). 2. 3 sets of 30 seconds Slider Wide Mountain Climbers. 3. 3 sets of 12-15 Push-Ups. 4. 3 sets of 15-20 Russian Twists. 5. Cool down with stretching.

Exercise combinations

Combine Slider Wide Mountain Climbers with Plank Jacks to target both core and cardiovascular fitness simultaneously.

Best time to do this exercise in your workout

Incorporate the Slider Wide Mountain Climber in the core portion of your workout, ideally after a dynamic warm-up and just before any strength training exercises to maximize effectiveness.