Frames from Coach Cole's demo in the Corebound videos.
Setup
Start in a high plank with your hands under your shoulders and your body in a straight line from head to heels.
Step by step
- Hands under your shoulders, body straight.
- Drive one knee toward your chest.
- Alternate with control, hips level.
Cole's tip
Slow climbers are a plank first and cardio second. Keep your hips level and your shoulders over your hands.
Common mistakes
- Hips piking up high.
- Bouncing the feet.
- Shoulders drifting behind the hands.
Make it easier or harder
Easier option
Hands on a sturdy chair seat or couch.
Harder option
Faster pace, still with level hips.
Safety
- Hands on a sturdy chair seat or couch reduce the load on your wrists and shoulders.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
