Coach Damon Vincent and Zach, who has FA, demonstrate the seated overhead mountain climber, which improves core stability and upper body strength.
Transcript
What’s up, guys? Coach Damon V. here with my guy Zach. We’re going to show you guys another awesome Rare Move. This one is the seated overhead mountain climber. It’s one of my favorite exercises for core stability, upper-body strength, and size.
Here’s what we’re going to do: start with a pair of dumbbells. Don’t be a hero—start light. We want to focus on control. Bring one weight all the way up to the sky while the other stays down. This offsets his core, so we’re already feeling it. Then we switch as one weight comes down and the other comes up. Beautiful.
We’re working the shoulders and triceps, but more than that, we’re challenging the core to stabilize in real time as real-life movement factors happen around him, forcing his core to hold him up. Great upper-body and core stability right here, Zach. Very good.
If you’re a spotter, you’re not doing any work for him. You’re just protecting him from the weights so he can focus on the press and stability, without worrying about a weight nicking him in the head. And rest. Beautiful job, Zach.
I can progress this by getting out of my chair and doing it kneeling, seated completely on the floor in a Z-press style, or standing. There are lots of options to make this harder as we go on. Zach, great work, brother. Thank you, my friend.
