High Plank Climb And Shoulder Tap Tutorial
High plank climb and shoulder tap is a demanding bodyweight core exercise performed from a high plank on the hands. From this strong plank position you alternate knee drives while also performing opposite shoulder taps, creating constant weight shifts and anti-rotation demands.
This move is ideal for advanced trainees who want to build deep core strength, shoulder stability, and total-body control without equipment. Focus on slow, controlled transitions, keeping hips level and ribs stacked over the pelvis. This guide shows how to do the high plank climb and shoulder tap with clear instructions, technique cues, and progressions.
Benefits
- Builds strong anti-rotation core control.
- Improves shoulder stability in weight bearing.
- Challenges balance and coordination.
- Strengthens abs through dynamic movement.
- Reinforces proper high plank technique.
- Raises heart rate without equipment.
- Trains cross-body movement patterns.
Setup & Starting Position
Begin on the floor in a high plank position with your hands placed directly under your shoulders. Fingers are spread wide, palms pressing firmly into the ground. Arms are straight but not locked. Your legs are extended behind you with toes tucked under and feet about hip-width apart for stability.
Align your body in a straight line from head to heels. Engage your core by gently pulling your ribs down and slightly tucking your pelvis so your lower back stays neutral. Your neck stays long, eyes looking slightly ahead of your hands.
Before starting the first rep, shift your weight evenly between both hands and feet. Feel tension through your abs, glutes, and shoulders.
Quick setup tip: If your hips are already moving before you start, widen your feet slightly to regain control.
How To Do High plank climb and shoulder tap (Step-by-step)
- Set up in a strong high plank on hands and toes.
- Brace your core and keep your hips level.
- Drive your right knee toward your chest with control.
- Return the right foot to the plank.
- Lift your right hand and tap your left shoulder.
- Place the hand back under the shoulder.
- Drive your left knee toward your chest.
- Return the left foot to the plank.
- Lift your left hand and tap your right shoulder.
- Continue alternating sides at a steady tempo.
- Maintain a neutral spine throughout.
- Finish by returning to a stable plank before resting.
Form Cues
- Hands press the floor away.
- Hips stay square to the ground.
- Move one limb at a time.
- Ribs down, core tight.
- Slow and controlled transitions.
- Neck long, no craning.
Breathing & Bracing
Proper breathing is key for maintaining control during the high plank climb and shoulder tap. Start by taking a calm inhale through your nose in the starting plank, allowing the air to expand your rib cage without lifting your chest.
As you drive a knee or lift a hand, gently exhale through the mouth. This helps your abs contract and resist rotation. Think about tightening your core as if preparing for a light cough, firm but not rigid.
A simple breathing rhythm you can repeat is one breath per action. Inhale in plank, exhale during the knee drive or shoulder tap. Avoid holding your breath, as this increases tension in the neck and lower back.
Keep your ribs stacked over your hips and imagine your torso as a solid block that does not twist as your limbs move around it.
Common Mistakes
- Letting the hips sway side to side, fix by slowing down and widening the feet.
- Rushing the reps, fix by pausing briefly in plank between actions.
- Hands placed too far forward, fix by stacking shoulders over wrists.
- Lower back sagging, fix by tightening glutes and abs.
- Looking straight up or down, fix by keeping a neutral neck.
- Doing the shoulder tap while the foot is still moving, fix by stabilizing first.
How It Should Feel
Quick Self-Check: This exercise should feel challenging and controlled. Your abs should be working hard to prevent twisting, and your shoulders should feel active but stable.
Good signs:
- Strong tension through the front and sides of your core.
- Minimal movement in the hips and torso.
- Even pressure through both hands.
Warning signs:
- Sharp pain in the shoulders, wrists, or lower back, stop immediately.
- Loss of plank position due to fatigue.
If you feel it mostly in your neck or lower back, slow the tempo, brace your abs more, and reduce the range of the knee drive.
Alternative Names
plank knee drive and shoulder tap
Variations
Easier
- High plank shoulder tap: Remove the knee drive and focus only on alternating shoulder taps.
- High plank knee drive: Keep both hands on the floor and alternate knee drives only.
- Incline plank knee drive and tap: Place hands on a bench or box to reduce load.
Harder
- Slow tempo plank climb and shoulder tap: Use a 3 second knee drive and 3 second shoulder tap for more tension.
- Narrow stance plank climb and tap: Bring feet closer together to increase anti-rotation demand.
- Paused shoulder tap: Hold the tap for 2 seconds before returning the hand.
Sample Workout
Core and Stability Circuit
- High plank climb and shoulder tap, 6 to 10 reps per side
- Dead bug, 10 reps per side
- Side plank hold, 30 seconds per side
- Glute bridge, 15 reps
Rest 60 to 90 seconds and repeat for 3 rounds. Keep the plank exercise slow and controlled, treating it as the main strength movement.
Progression Plan
Week 1: Perform 3 sets of 5 to 6 reps per side. Use a slightly wider foot stance and pause briefly in plank between each action. Rest 90 seconds between sets.
Week 2: Increase to 3 to 4 sets of 8 reps per side. Begin narrowing your stance and reduce the pause time. Focus on smoother transitions.
Week 3: Slow the tempo, taking 2 to 3 seconds for each knee drive and shoulder tap. Keep reps the same but shorten rest to 60 seconds.
Week 4: Move to an advanced variation such as paused shoulder taps or a very narrow stance. Only progress if you can keep hips stable.
If form breaks down, repeat the previous week until control improves.
FAQ
How many reps should I do?
Aim for 6 to 10 controlled reps per side, where one rep includes a knee drive and shoulder tap on the same side.
Should I move fast or slow?
Slow and controlled is best. Speed makes this exercise easier but reduces core tension.
Why do my hips keep rocking?
This usually means the stance is too narrow or the core is not braced enough.
Can I do this every day?
It can be done often, but advanced core work benefits from at least one rest day between hard sessions.
Is wrist discomfort normal?
Mild fatigue is normal, pain is not. Adjust hand position or reduce volume.
Summary
The high plank climb and shoulder tap is a powerful way to test and build real core strength. By combining knee drives with opposite shoulder taps, you train your abs to stabilize your body under shifting loads.
Stay patient with the learning curve, prioritize control over speed, and use regressions when needed. With consistent practice, this movement will improve your plank strength, coordination, and overall body control.
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