Bear Plank Shoulder Tap
Alternating shoulder taps while holding a bear plank.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Trunk stability
- Modality
- Calisthenics
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Set the hands under the shoulders and the knees under the hips.
- Lift the knees just clear of the floor and keep the back level.
Do the rep
- Lift one hand and touch the opposite shoulder without turning the hips.
- Return the hand to the floor.
- Repeat with the other hand while the knees stay raised.
What counts as a rep
One rep touches the opposite shoulder and returns the hand to the floor; add both hands to one total.
One rep touches the opposite shoulder and returns the hand to the floor; add both hands to one total.
Breathing
Exhale through the tap and breathe in as the hand returns.
Cues
- Keep the knees low.
- Hold the hips still.
- Place the hand down softly.
Common mistakes
Hips twisting
What you seeThe pelvis turns as the hand lifts.
FixSlow the tap and spread the feet slightly.
Still hips keep the trunk resisting rotation.
Knees touching down
What you seeA knee rests on the floor during the tap.
FixUse shorter sets and restore the hover before tapping.
The hover is part of the rep standard.
Stop the set if
- Stop if you feel sharp pain.
- End the set when you cannot tap without twisting or touching the knees down.
General educational content, not individual coaching or medical advice.
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