Bear Plank Shoulder Tap
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Obliques, Transverse Abdominis
Secondary muscle groups
Serratus Anterior, Deltoids, Quadriceps
Movement pattern
Anti-Rotation Isometric
Training goal
Trunk Stability
Sport
General Athletic Development
Overview
Purpose. Train anti-rotation and shoulder stability in a quadruped position.
How it fits the system. A beginner-level anti-rotation isometric entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Reverse Crunch and Front Rack Carry.
Primary muscles
Obliques, Transverse Abdominis
Secondary muscles
Serratus Anterior, Deltoids, Quadriceps
Movement pattern
Anti-Rotation Isometric
Equipment
Mat
Difficulty
Beginner
How to Perform
- Set up on hands and knees with the hands under the shoulders.
- Tuck the toes and lift the knees a couple of centimetres off the floor.
- Widen the feet slightly to make balancing easier.
- Brace the trunk and keep the hips level.
- Lift one hand and tap the opposite shoulder without letting the hips rotate.
- Replace the hand and repeat on the other side.
Coaching Cues
- Keep the hips absolutely level.
- Widen the feet if the hips want to rotate.
- Move slowly, one tap at a time.
Common Mistakes
- Rocking the hips side to side.
- Letting the knees touch down between reps.
- Rushing the taps.
Progressions & Regressions
Progressions
Narrow the feet or add a light band around the wrists.
Regressions
Perform from a knees-down quadruped position.
When to Use It
When to use
In warm-ups and core circuits.
When not to use
With wrist pain in the loaded position.
Programming
3 sets of 8 to 12 taps per side.
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