CORE · COMPOUND
Bear Plank Shoulder Tap
A bear-plank drill adding alternating shoulder taps while resisting trunk rotation.
Primary musclesCore
Secondary musclesShoulders, Glutes
EquipmentBodyweight
DifficultyBeginner · Anti-Rotation
How to perform
- Start in a bear hover with knees just off the floor.
- Tap one shoulder with the opposite hand.
- Return the hand and alternate without shifting the hips.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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