Plank Shoulder Tap
Plank Shoulder Tap is a trunk control - anti-rotation on one hand exercise involving Transversus abdominis, Internal and external obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Transversus abdominis, Internal and external obliques
- Secondary muscles
- Anterior deltoid, Triceps brachii
- Exercise type
- Trunk control - anti-rotation on one hand
Exercise technique
- Plank
Place your hands beneath your shoulders and set your feet wide apart.
- Alignment
Form a straight line from head to heels and engage your glutes.
- Transfer
Slowly shift your body weight onto the supporting hand.
- Tap
Lift the other hand and lightly touch the opposite shoulder.
- Resist
Do not allow your pelvis to rotate while the hand is raised.
- Replace
Quietly return your hand to its position beneath your shoulder.
- Switch
Reestablish support on both hands before repeating on the other side.
Key technique points
- Begin with your feet wide apart.
- Push the floor away with the supporting hand.
- Make the tap brief and slow.
- Keep your pelvis parallel to the floor.
- Return your hand to the same spot.
- Exhale as you transfer your weight.
Common mistakes
Rotating the hips
Do not open your pelvis sideways when one hand lifts and unload the anti-rotation demand.
Switching too quickly
Do not swing your hands in rapid succession without stabilizing your torso.
Raising the hips
Do not fold your body backward to make single-hand support easier.
Collapsing into the supporting shoulder
Do not let your chest drop over your supporting hand.
Replacing the hand too far away
Do not place your hand sideways instead of beneath your shoulder after the tap.
Narrowing the feet too soon
Do not begin with a narrow base that causes you to lose torso control.
Frequently asked questions
Plank Shoulder Tap: why is “Rotating the hips” a mistake?
Do not open your pelvis sideways when one hand lifts and unload the anti-rotation demand.
Plank Shoulder Tap: why is “Switching too quickly” a mistake?
Do not swing your hands in rapid succession without stabilizing your torso.
Plank Shoulder Tap: why is “Raising the hips” a mistake?
Do not fold your body backward to make single-hand support easier.
Plank Shoulder Tap: why is “Collapsing into the supporting shoulder” a mistake?
Do not let your chest drop over your supporting hand.
Plank Shoulder Tap: why is “Replacing the hand too far away” a mistake?
Do not place your hand sideways instead of beneath your shoulder after the tap.
Plank Shoulder Tap: why is “Narrowing the feet too soon” a mistake?
Do not begin with a narrow base that causes you to lose torso control.
What should I focus on when doing Plank Shoulder Tap?
Begin with your feet wide apart. Push the floor away with the supporting hand. Make the tap brief and slow. Keep your pelvis parallel to the floor. Return your hand to the same spot. Exhale as you transfer your weight.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.