Exercise Facts
| Movement Pattern | Core, Isometric, Push |
|---|---|
| Muscle Group | Core, Shoulders, Triceps |
| Equipment | Bodyweight |
| Environment | Gym, Home, Outdoor |
| Skill Level | Intermediate |
| Series | Bodyweight Strength Series, Core Control Series |
Overview
The Plank Shoulder Tap is an advanced core exercise that challenges the body’s ability to resist rotation while maintaining full-body tension. By alternating shoulder taps from a high-plank position, you strengthen the abs, shoulders, and stabilising muscles that keep the torso steady.
To perform, start in a push-up position with feet hip-width apart and hands directly under shoulders. Brace your core and slowly lift one hand to tap the opposite shoulder without letting your hips shift. Alternate sides for the prescribed reps or time.
This movement improves coordination, posture, and shoulder stability, making it an excellent exercise for athletes, HYROX competitors, and anyone working to enhance midline control.
Common mistakes include hips rocking side-to-side or the back sagging. Cue “tight core,” “glutes on,” and “feet wide for balance.” Adding tempo or pauses increases the challenge without requiring extra equipment.
For RB100 programming, 100 alternating shoulder taps (50 per side) is a powerful core and focus test.
Setup (Steps)
High plank, hands under shoulders.
Execution (Steps)
Alternate shoulder taps, minimise hip movement.
Coaching Cues
“Brace core. Tap slow. No sway.”
Common Faults & Fixes
Rocking hips → feet wider. Sagging → glutes tight.
Programming Ideas
3×30s; 100 alternating taps.
Variations
Weighted or slow-tempo taps.
Regressions
Kneeling plank taps.
Standards & Competition Notes
Hips level, spine neutral.
Safety Notes
Avoid shoulder shrug; maintain breathing.
