Suspender Mountain Climber (female) – Video Exercise Guide & Tips

Suspender Mountain Climber (female) - Video Exercise Guide & Tips

Get ready to take your mountain climbing skills to new heights with the Suspender Mountain Climber. This video exercise guide and tips will show you the proper form and technique for this challenging workout.

Watch This Exercise Video

Whether you're an advanced climber looking for a variation or a beginner in need of modifications, we've got you covered.

Plus, we'll share tips on how to incorporate this exercise into your routine for maximum results.

Let's conquer those mountains together!

Key Takeaways

  • Maintaining proper form and technique is crucial for the Suspender Mountain Climber exercise.
  • The exercise provides a range of benefits including increased calorie burn, muscle strengthening, improved core stability, and cardiovascular workout.
  • Advanced climbers can try the Jumping Suspender Mountain Climber for an added challenge, engaging upper body, core, and leg muscles.
  • Beginners should focus on modifications and slow progression techniques to build strength and improve form.

Proper Form and Technique

To ensure proper form and technique while performing the Suspender Mountain Climber, focus on maintaining a strong and stable core throughout the exercise. This will help you engage your abdominal muscles and protect your lower back.

One common mistake is letting your hips sag or rise too high, which can strain your lower back and decrease the effectiveness of the exercise. To avoid this, keep your body in a straight line from your head to your heels.

Another mistake is rushing through the exercise and sacrificing form for speed. Take your time and focus on proper form and control.

If you're a beginner or have difficulty with the exercise, there are modifications you can make. One modification is to perform the exercise with your hands on an elevated surface, such as a bench or step, to reduce the amount of weight bearing on your arms and shoulders. Another modification is to perform the exercise with your knees on the ground, which will decrease the difficulty level.

Benefits of the Suspender Mountain Climber

There are several benefits you can gain from incorporating the Suspender Mountain Climber into your fitness routine.

This exercise not only challenges your cardiovascular system but also helps to strengthen and tone multiple muscle groups.

One of the main health benefits of the Suspender Mountain Climber is its ability to increase your calorie burn. By engaging your entire body in a dynamic movement, you can burn a significant amount of calories in a short amount of time. This makes it an effective exercise for weight loss and improving overall fitness.

Additionally, the Suspender Mountain Climber helps to improve core stability and strength. As you bring your knees towards your chest, you engage your abs, obliques, and lower back muscles. This not only helps to improve your posture but also enhances your overall strength and balance.

Variation for Advanced Climbers

For advanced climbers, try incorporating a plyometric variation of the Suspender Mountain Climber called the Jumping Suspender Mountain Climber. This variation adds an explosive element to the exercise, making it more challenging and effective for building strength and power in your upper body, core, and legs.

To perform the Jumping Suspender Mountain Climber, start in the same position as the regular Suspender Mountain Climber, with your hands on the ground and your feet suspended in the TRX straps. From here, instead of performing the exercise with a slow and controlled movement, you'll explosively jump both feet forward towards your hands, bringing your knees towards your chest. Then, quickly jump back into the starting position with your feet suspended in the straps.

This plyometric variation increases the intensity and difficulty of the exercise, as it requires more power and coordination to perform the explosive jumps. It also engages your fast-twitch muscle fibers, which are responsible for generating explosive movements. Incorporating this challenging variation into your workout routine will help to improve your overall athleticism, increase your cardiovascular endurance, and enhance your ability to generate power in your climbing movements.

Remember to always warm up before attempting advanced variations, and listen to your body to avoid any unnecessary strain or injury.

Common Mistakes to Avoid

To avoid common mistakes while performing the Suspender Mountain Climber exercise, be mindful of your form and maintain proper alignment throughout the movement. Here are some important tips to ensure proper execution:

  • Avoid arching your back: One common mistake is allowing your lower back to sag or arch during the exercise. This puts unnecessary strain on your spine and can lead to injury. Instead, engage your core muscles and keep your back flat and neutral.
  • Don't rush the movement: Another mistake is performing the exercise too quickly, sacrificing proper form. Take your time and focus on controlled movements, ensuring that your knees are brought in towards your chest with each step.
  • Keep your shoulders stable: It's important to avoid shrugging your shoulders or allowing them to hunch up towards your ears. Keep them down and relaxed throughout the exercise.

By paying attention to these common mistakes and maintaining proper form throughout the exercise, you can maximize the benefits of the Suspender Mountain Climber while minimizing the risk of injury.

Remember to listen to your body, start slowly, and gradually increase the intensity as you become more comfortable with the movement.

Modifications for Beginners

If you're new to the Suspender Mountain Climber exercise, there are a few modifications you can try to make it easier.

One option is to start with easier exercise variations, such as performing the movement with your hands on an elevated surface.

Another technique is to focus on slow progression, gradually increasing the difficulty as you build strength and improve your form.

These modifications can help beginners ease into the exercise and avoid unnecessary strain or injury.

Easier Exercise Variations

Start with just a few mountain climbers and gradually increase the intensity as you build strength and endurance. As a beginner, it's important to start with modified versions of exercises to prevent injury and gradually work your way up to more challenging variations.

Here are some easier exercise variations to consider:

  • Slow and controlled mountain climbers: Focus on maintaining proper form and engaging your core muscles as you bring one knee towards your chest at a time.
  • Elevated mountain climbers: Place your hands on an elevated surface, such as a bench or step, to reduce the stress on your wrists and make the exercise more accessible.
  • Standing mountain climbers: Stand upright and march your knees towards your chest, alternating between legs.

Slow Progression Techniques

As you continue your fitness journey, it's important to gradually progress and modify your exercises to build strength and endurance. Slow progression techniques and exercise modifications are key to help beginners improve their fitness level safely and effectively.

One technique is to start with lighter weights or resistance bands and gradually increase the intensity as you get stronger.

Another option is to decrease the number of repetitions or duration of the exercise and gradually increase them over time.

Additionally, you can modify the exercise by using modifications such as kneeling push-ups instead of regular push-ups or assisted squats using a stability ball or a chair.

Remember to listen to your body and make adjustments that suit your current fitness level. Slow and steady progress will lead to long-lasting results.

Tips for Incorporating the Suspender Mountain Climber Into Your Routine

To effectively incorporate the Suspender Mountain Climber into your routine, start with three sets of 10 reps. This exercise is a great way to challenge your core and upper body strength while also working on your cardiovascular endurance.

Here are some tips to help you make the most out of this exercise:

  • Increase intensity: As you get stronger and more comfortable with the Suspender Mountain Climber, you can increase the intensity by adding a twist at the end of each rep. This will engage your obliques and add an extra challenge to your workout. You can also try wearing a weighted vest for added resistance.
  • Alternative equipment options: If you don't have access to suspenders or a TRX system, you can still perform the Mountain Climber exercise using other equipment. For example, you can use resistance bands by attaching them to a sturdy anchor point and placing your feet inside the loops. This will provide a similar suspension-like effect and allow you to perform the exercise effectively.
  • Proper form: It's important to maintain proper form throughout the exercise to avoid injuries and maximize results. Keep your core engaged, shoulders pulled back, and wrists aligned with your shoulders. Also, make sure to maintain a controlled and steady pace to prevent momentum from taking over.

Frequently Asked Questions

How Many Calories Can You Burn by Doing Suspender Mountain Climbers?

You can burn a significant number of calories by doing suspender mountain climbers. This exercise engages multiple muscle groups, including your core, shoulders, and legs, which increases calorie burning benefits.

By incorporating variations and modifications, such as adding a twist or increasing the speed, you can intensify the workout and burn even more calories.

Can the Suspender Mountain Climber Help With Weight Loss?

Yes, the suspender mountain climber can definitely help with weight loss. It's an effective exercise that targets multiple muscle groups and burns a significant amount of calories.

By incorporating suspender mountain climbers into a high-intensity interval training (HIIT) workout routine, you can maximize the calorie burn and increase your overall fitness.

Are There Any Specific Muscles Targeted by the Suspender Mountain Climber?

The suspender mountain climber targets several muscles in your body. It's a great exercise for overall body strength. This exercise primarily engages your core muscles, including your abdominals, obliques, and lower back. It also works your shoulders, triceps, chest, and quadriceps.

The suspender mountain climber can be modified or varied to suit different fitness levels. So whether you're a beginner or advanced, you can benefit from this exercise.

How Often Should I Do Suspender Mountain Climbers to See Results?

To see results from suspender mountain climbers, you should aim to do them consistently. Incorporating variations of this exercise into your routine will help target different muscle groups and prevent boredom. Doing suspender mountain climbers two to three times a week is a good starting point.

However, it's important to listen to your body and gradually increase the frequency and intensity as you get stronger. Remember, the benefits of incorporating suspender mountain climbers into your workout routine include improved core strength, agility, and cardiovascular endurance.

Can the Suspender Mountain Climber Improve Core Strength?

Yes, the suspender mountain climber can definitely improve your core strength. By engaging your abdominal muscles to stabilize your body during the exercise, you'll be targeting and strengthening your core.

This exercise also helps improve your balance as you move your legs in a controlled manner. If you're a beginner, you can modify the exercise by starting with slower movements and gradually increasing the speed and intensity as you build strength and confidence.


In conclusion, the suspender mountain climber is a challenging and effective exercise that offers numerous benefits. By maintaining proper form and technique, you can target multiple muscle groups and improve your overall strength and endurance.

Advanced climbers can try variations to intensify the workout, while beginners can make modifications to suit their fitness level. Remember to avoid common mistakes and gradually incorporate this exercise into your routine for optimal results.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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