Double Plank Jack to 4 Mountain Climber
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Plyometrics
- Typ
- Aerobic
The Double Plank Jack to 4 Mountain Climber is a bodyweight plyometric conditioning combo built from a high plank: two plank jacks (jumping the feet wide and back together) followed by four mountain climbers, repeated for time. It drives your heart rate up while bracing the core, shoulders, and hips, making it a strong addition to cardio circuits and warm-ups. Expect a full-body burn that trains both conditioning and shoulder-and-trunk stability at once.
Double Plank Jack to 4 Mountain Climber: So führst du sie aus
- 1Start in a high plank with your hands under your shoulders, fingers spread, and your body in a straight line from head to heels.
- 2Brace your core, squeeze your glutes, and set your feet together so your shoulders stay stacked over your wrists.
- 3Jump both feet out wide for the first plank jack, then jump them back together, keeping your hips level the whole time.
- 4Repeat the jump for a second plank jack, landing softly and resisting any bounce or sag in your hips.
- 5Without resetting, drive one knee toward your chest for the first mountain climber, then switch legs quickly.
- 6Continue alternating knees for four mountain climbers total, keeping your shoulders steady and your back flat.
- 7Return your feet together in the plank and immediately begin the next round of two plank jacks.
- 8Keep the rhythm steady for the prescribed time or rounds, then lower your knees to finish and rest.
Technik-Tipps
- Set your hands directly under your shoulders and keep your weight forward so the plank stays stable through every jump.
- Land light on the balls of your feet to soften each plank jack and protect your wrists and lower back.
- Breathe in a steady rhythm — exhale on the knee drives — rather than holding your breath as the pace climbs.
- Scale the plank jacks by stepping the feet out and in instead of jumping if your wrists or shoulders fatigue.
- Keep the four mountain climbers controlled and full-range rather than rushing into short, choppy reps.
Häufige Fehler
- Letting the hips pike up or sag down during the jumps, which kills core tension and shifts strain to the lower back.
- Drifting the shoulders ahead of or behind the wrists, which overloads the wrists and makes the plank unstable.
- Rushing the mountain climbers into half-reps that barely move the knees forward, which trades quality and core work for speed.
- Bouncing heavily on each plank jack, which jars the wrists and shoulders and breaks the steady rhythm.
- Holding your breath as the pace rises, which spikes fatigue and cuts the set short before the conditioning effect builds.
Häufig gestellte Fragen
What does the Double Plank Jack to 4 Mountain Climber work?
It's a full-body conditioning move. The core, shoulders, and hips work hard to hold the plank steady while you jump and drive your knees, and the fast pace makes it a cardio and endurance challenge rather than a single-muscle exercise.
Is this exercise good for beginners?
Yes, with a scale. Beginners can step the feet out and in for the plank jacks and slow the mountain climbers, building a solid plank and steady breathing before adding the jumping pace.
How long should I do it for?
Treat it as a conditioning interval: aim for 20 to 40 seconds of continuous work, rest 20 to 40 seconds, and repeat for 3 to 5 rounds. Keep the plank tight and stop the round if your hips start to sag.
What is a good alternative to this combo?
Plain plank jacks, standard mountain climbers, or a plank-to-mountain-climber pairing all train similar core and cardio demands. Pick the version that lets you keep a straight, braced plank throughout.
Where should I feel this exercise?
You should feel your core bracing hard, your shoulders working to hold the plank, and your hips and legs driving the jumps and knee drives. You should not feel a strain in your lower back — that usually means your hips are sagging.
