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Shoulder Tap
A high plank drill where you alternately lift a hand to tap the opposite shoulder, training anti-rotation core stability and single-arm shoulder support.
CoreBodyweightAnti-rotation
GoLightWeight mediashoulder-tap
Demonstration coming soon
Primary
ObliquesRectus abdominis
Secondary
Anterior deltoidsSerratus anteriorTricepsGlutes
Equipment
Bodyweight
Pattern
Anti-rotation
Setup
- 01Set a high plank with hands directly under the shoulders.
- 02Widen the feet slightly beyond hip width to enlarge the base of support.
- 03Squeeze the glutes and brace so the body forms one straight line.
- 04Grip the floor lightly with the fingers of both hands.
Execution
- 01Shift weight subtly onto one hand without letting the hips swing.
- 02Lift the other hand and tap the opposite shoulder.
- 03Return the hand to the floor under control.
- 04Alternate sides in a steady rhythm while the hips stay dead still.
Checkpoints
- -Hips stay square to the floor with no side-to-side rocking.
- -The supporting arm stays vertical and the shoulder stays packed.
- -The head and spine stay neutral throughout.
- -Tempo stays controlled; each tap is deliberate.
Common mistakes
- -Rocking the hips toward the supporting arm on every tap.
- -Placing the feet together, which makes the drill about balance instead of bracing.
- -Speeding up until the taps become slaps with no stability demand.
- -Sagging the hips as the set fatigues.
Programming notes
- -Use 2 to 4 sets of 8 to 12 taps per side, or 20 to 40 second timed sets.
- -Narrow the feet progressively to increase the anti-rotation demand.
- -Good as a warm-up drill before pressing or as core work in circuits.
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