STANDARD
Purpose
The Mountain Climber is the third exercise in Conditioning Drill 1.
This exercise develops the ability to quickly power out of the Front Leaning Rest position into a Run or a Crouch Run.
The figure above breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Soldiers conduct the movement at a moderate cadence.
Starting Position
The starting position for the Mountain Climber is the Front Leaning Rest with the left foot below the chest and the left knee between the arms.
Count
● On count 1, shift body weight to the hands while changing the position of the feet.
Keep the back straight and keep the hips from moving up and down throughout the exercise.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
Check Points
● Place the hands directly below the shoulders, fingers spread (middle fingers point straight ahead) with the elbows straight, not locked.
● To prevent the trunk form sagging, tighten the abdominal muscles and maintain this contraction throughout the exercise.
Do not raise the hips when moving throughout the exercise.
● Align the head with the spine and keep the eyes directed to a point about two feet in front of the body.
● Throughout the exercise, stay on the balls of the feet.
● Move the legs straight forward and backward, not at angles.
Precautions
N/A
MOUNTAIN CLIMBER (MODIFIED)
The Mountain Climber (modified) replaces the third exercise in Conditioning Drill 1.
This modification decreases the range of motion and limits the use of the arm, leg, and core muscles.
Figure 5-8 breaks down the movement Soldiers conduct at a moderate cadence:
Cadence
Moderate cadence
Starting Position
The starting position for the modified Mountain Climber is the Front Leaning Rest with the left foot next to the right knee and the left knee under the Soldier’s hips.
Count
● On count 1, shift body weight to the hands while changing the position of the feet.
Keep the back straight and keep the hips from moving up and down throughout the exercise.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
Other modifications
Other potential modifications for Mountain Climber include the following:
Starting Position 1
Starting position as Front Leaning Rest:
▪ On count 1, one leg moves toward the chest.
▪ On count 2, the same leg returns to the starting position.
▪ On count 3, repeat count 1.
▪ On count 4, repeat count 2.
Starting Position 2
Starting position is the Straddle Stance position:
▪ On count 1, left knee moves to the chest as the Soldier balances on the right leg.
▪ On count 2, left leg returns to starting position.
▪ On count 3, right knee moves to the chest as the Soldier balances on the left leg.
▪ On count 4, right leg returns to the starting position.
Starting Position 3
Starting position is the Supine position with knees bent:
▪ On count 1, left knee moves to the chest.
▪ On count 2, left knee returns to starting position.
▪ On count 3, right knee moves to the chest.
▪ On count 4, right knee returns to the starting position.