100 Shoulder Taps: Can You Stay Square?

The challenge: can you complete 100 shoulder taps?

For 9 November 2026, accumulate 100 alternating shoulder taps in 10 sets of 10. Each set contains five taps with each hand. Start with the wall version and choose a harder position only if you can keep your trunk steady. This is a control test: lifting one hand should not turn into swinging your whole body. Break sets into smaller chunks whenever your position starts to slip.

How to do it: what are the exact steps?

• Clear your space and check that the floor is not slippery. Use a solid wall, not a door or movable partition.
• Face the wall. Place your palms at shoulder height, about shoulder-width apart, with your feet slightly wider than hip-width. Step back just enough to create a gentle lean.
• Prepare with a few comfortable shoulder rolls, then four easy practice taps. These do not count towards your total.
• Keep your ribs and pelvis facing the wall. Shift your weight gently onto your left hand, lift your right hand and touch your left shoulder.
• Return your right palm to the wall to complete one repetition. Repeat with your left hand touching your right shoulder.
• Continue alternating until you reach 10 controlled repetitions. Keep breathing rather than holding your breath.
• Rest until you feel ready to repeat with the same control. Complete 10 sets for 100 total taps, recording your variation and any changes.

Scale it: which position can you control?

To make the wall version easier, stand closer and use sets of five, continuing to alternate hands between sets. For more demand, place your hands on a fixed worktop that can safely support your weight, with your body in a straight incline. Avoid chairs or furniture that could slide or tip. The hardest option is a floor high plank with feet set wide. Do not add difficulty by rushing. If 100 controlled repetitions is too much today, stop at a manageable total and record it honestly.

Coaching tips: how do you keep each tap clean?

Press through the supporting palm and let your weight shift slightly before lifting the other hand. Keep the movement quiet: no dropping onto your wrist, sagging through your lower back or throwing your hips sideways. In an incline or floor plank, look towards the support so your neck follows your spine. End the set if you cannot maintain your position. Stop the challenge for wrist, shoulder or back pain, dizziness or feeling unwell; do not push through symptoms. If an existing medical condition affects arm weight-bearing, seek clinician guidance before attempting it.