Shoulder Tap

Description

How to Do Shoulder Tap

1. 1
   Setup

   Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.

2. 2
   Setup

   Engage your core, glutes, and quadriceps to stabilize your entire body, spreading your feet slightly wider than hip-width for a more stable base.

3. 3

   While keeping your hips as still as possible, lift one hand and tap the opposite shoulder, maintaining a strong, rigid plank.

4. 4

   Slowly return the tapping hand to the floor, ensuring your body remains stable and does not rotate.

5. 5

   Immediately repeat the movement on the other side, tapping the opposite shoulder with the other hand, alternating continuously.

Tips

• Focus on squeezing your abs and glutes throughout the movement to create a rigid torso and prevent any unwanted hip sway or rotation.
• Keep your gaze slightly forward or directly down at the floor to maintain a neutral cervical spine and avoid straining your neck.
• Perform each tap slowly and deliberately, prioritizing stability and control over speed to maximize core engagement.
• Adjust your foot stance; a wider base of support with your feet will increase stability, while a narrower stance will challenge your core more.

Common Mistakes

• ×Rocking your hips excessively side-to-side is a common error; actively engage your glutes and core, and widen your foot stance to minimize hip rotation.
• ×Allowing your hips to sag or pike upwards indicates a loss of core tension; maintain a straight line from head to heels by squeezing your glutes and abs throughout the exercise.
• ×Rushing through the taps reduces the effectiveness of the exercise; slow down the movement, focusing on deliberate control with each hand lift and return to the floor.