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Shoulder Tap

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Secondary Muscles:
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The Shoulder Tap is a dynamic exercise that strengthens the core, improves balance, and enhances shoulder stability. It's suitable for athletes, fitness enthusiasts, or anyone looking to build upper body strength and stability. Incorporating this exercise into your routine can help improve overall body control, agility, and may contribute to better performance in various sports and physical activities.


Step-by-step guide:

  1. Keeping your core engaged and your hips as still as possible, lift your right hand and tap your left shoulder.
  2. Lower your right hand back to the ground, maintaining your plank position.
  3. Next, lift your left hand and tap your right shoulder, then lower your left hand back to the ground.
  4. Continue alternating sides for the desired number of repetitions, ensuring to keep your body stable and your core engaged throughout the exercise.

Exercise Tips:

  • Controlled Movement: When tapping your shoulder, make sure to do it in a controlled manner. Avoid rushing through the movement as this can lead to improper form and potential injuries. Instead, focus on the quality of each rep.
  • Stability: Keep your feet wider apart to maintain balance and stability. A common mistake is to keep the feet too close together, which can make the exercise more challenging and increase the risk of losing balance.
  • Core Engagement: Engage your core throughout the exercise. This will not only help with balance but also ensure that you're working the right muscles. A common mistake is to forget about the core and focus only on the arm movement.
  • Avoid Over Rotation: When tapping your shoulder


Can beginners do the Shoulder Tap?

Yes, beginners can do the Shoulder Tap exercise. However, it's important to start slow and maintain proper form to avoid injury. This exercise primarily targets the core and shoulder muscles, but it also requires a certain amount of balance and coordination. If a beginner finds the standard version of the exercise too challenging, they can modify it by performing the exercise on their knees instead of their toes. As with any new exercise, it's recommended to start with a lower number of reps and sets, gradually increasing as strength and endurance improve.

What are common variations of the Shoulder Tap?

  • The High Plank Shoulder Tap, which requires you to be in a high plank position and alternately tap your shoulders.
  • The Walking Plank Shoulder Tap, where you move from a high plank to a low plank while incorporating shoulder taps.
  • The Push-up Shoulder Tap, which combines a traditional push-up with a shoulder tap at the top of the movement.
  • The Side Plank Shoulder Tap, where you transition into a side plank and tap your shoulder.

What are good complementing exercises for the Shoulder Tap?

  • Planks: Planks, like shoulder taps, are excellent for core strengthening, which is crucial for maintaining balance and stability during the shoulder tap exercise. They also help to improve endurance, which can help you perform more repetitions of shoulder taps.
  • Mountain climbers: Mountain climbers not only strengthen the core, but also improve shoulder stability and mobility, which are essential for performing shoulder taps. The dynamic nature of this exercise also enhances cardiovascular fitness, which can enhance the intensity of your shoulder tap workouts.

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