Forearm Plank with Shoulder Taps

CoreBW

A high-plank hold where one hand at a time taps the opposite shoulder, removing a point of contact and challenging the core to resist both extension and rotation as body weight shifts to three points.

Demo: NPTI Florida

Sets

3

Reps

10-16 total taps

Rest

45s

Contraindications

Wrist pain — perform on fists or push-up handles.

Setup

High plank, hands under shoulders, feet slightly wider than hip width.

Execution

  1. 1Brace the core hard before initiating any movement
  2. 2Lift one hand and tap the opposite shoulder without letting the hips rotate
  3. 3Return the hand to the floor with control
  4. 4Alternate sides, keeping hips level throughout
  5. 5Move slowly — speed defeats the purpose

Key cues

  • Hips stay quiet, only the arm moves
  • Tap and place, don't slap and drop
  • Imagine a glass of water balanced on your low back
  • Widen your stance if hips rock

Common faults

  • Hips rocking side to side with each tap
  • Rushing the tempo
  • Hands too close together narrowing the base
  • Hips sagging into extension between taps

Tweaks

  • Add a mini band around the wrists for extra anti-rotation demand
  • Do it from a plank on an unstable surface (BOSU)
  • Slow the tempo to a 3-second tap-and-return

Regressions

Front Plank

Progressions

Single-Arm Plank

Muscles

Primary: Rectus Abdominis, Obliques, Transverse Abdominis

Secondary: Shoulders, Glutes

Notes

ANTI-EXTENSION + ANTI-ROTATION crossover drill.

Sources

Attribution: NSCA general core progression canon