I did the bear plank shoulder tap every day for a week to build deep core strength and anti-rotation stability — here’s what I learned
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There’s a scene in the Steve Martin film The Man With Two Brains in which his character, the unforgettably named Dr Hfuhruhurr, has to pass an increasingly absurd series of sobriety tests after being pulled over by the police. The final one is tap dancing and juggling oranges while singing the Katalina Matalina song. That’s sort of how I felt doing the bear plank with shoulder tap, except for the singing. And I wasn’t even being watched by a suspicious police officer.
What is it?
It’s an adaptation of the basic bear plank, a move that involves getting on all fours, then lifting your knees a few inches off the ground and holding yourself in place. This works your core, quads and shoulders. It’s a tough move in itself (you’ll need a strong core) and the shoulder tap aspect makes it considerably harder. To do it, you tap your right shoulder with your left hand, return that hand to the ground, then tap your left shoulder with your right hand, all while maintaining the bear plank. It’s an intense workout for your transverse abdominis muscles (the deepest layer of the abdominals), which are critical in the prevention and even treatment of low back pain, as well as for spine support and good posture. The bear plank with shoulder tap also works your upper arms.
Incidentally, the name of the basic move comes from the fact that you begin on all fours, like a bear (tons of animals go on all fours, but quadruped plank just isn’t catchy, and bear plank makes it sound tough — a move you really want to try, and one you are happy to tell your friends about) Bears, of course, don’t go about tapping their shoulders; apex predators don’t want to look like idiots. I have no such qualms.
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How do I do it?
- Begin in tabletop position(all fours), knees in line with your hips and wrists in line with your shoulders. Shift your weight forward a little, so your arms and shoulders are doing more work.
- Push into your mat (I strongly advise using a mat for this move, as it can be hard on the wrists), engage your core and raise both knees one or two inches off the ground, keeping your palms flat but rising onto your toes. You should feel this in your core right away.
- Breathe in a controlled manner, keep your back straight and your head down. Once you feel you are steady, raise your right hand and tap your left shoulder, keeping your knees off the floor. Return your right hand to the floor and tap your right shoulder with your left hand. You’ll be tempted to rush this part of the move, as you will feel off balance, but remember to keep your core activated and control your arm movement. Form is everything.
- Do five to 10 taps on each side, before lowering your knees to the ground. Repeat three times. As ever, seek advice from a qualified professional if you have any concerns about performing this move.
I did the bear plank with shoulder tap for a week and this is what I learned
There are times when I look at a dish on a restaurant menu and think, “I just know I’m going to mispronounce that!” In much the same way, I knew I was going to make a bit of a mess of this move, at least early on. Despite the mat, I found the move hard on my hands, which meant I raced through the taps. This, in turn, meant I wasn’t using my core properly. Once again, I noticed that when one part of a move is unfamiliar or unusual (or both), form often goes out the window. I did three sets of 10 taps (five each side), though they felt more like slaps than taps, as if I was admonishing myself: “Slow down, dummy, and stop hitting yourself.” At the end of the sets, I could feel the effort in my upper arms and shoulders, and in my core. But I was far from satisfied.
Tap and go is the way to go
I found the basic bear plank to be a relatively easy exercise; it was the regular, light taps that were the problem, so I focused on moving more slowly. This should have made it harder to rack up the reps, but because I was concentrating, I could bring my entire body into play. I kept my back straight; I was careful to keep my knees only a couple of inches off the floor (watch for that because if you rise further, you’ll be arching your lower back), and I moved my arms more smoothly, finishing with a light and friendly tap. It worked. I completed three sets of 20 on day two.
A simple matter of more
Good form brings confidence, and that alone can be enough to allow for more reps. I did not get stronger in a matter of a few days, but I had found the rhythm the move calls for. On day four, I did two sets of 30 and one of 20. The following day, I did one set of 60, just to see if I could. I finished the week with two sets of 40, feeling it mostly in my upper arms. This is a good, challenging move that works a range of muscles, but just as juggling while tap dancing seems excessive, I have no pressing need to work my deep core, my shoulders, and my arms all at once. I like to vary my exercises, so if I want to work my transverse abdominis, I’d prefer the hollow hold, the Russian twist, the dead bug, or, if I’m feeling adventurous, the reverse crunch. As for building shoulder strength and stability, there’s no shortage of good exercises. Same goes for working those upper arms.
I’m now aware there’s a single move that will work those muscle groups all at once, as well as, to a lesser extent, the hip flexors. That, for me, falls into the category of “good to know”. It may be the one for you, so do try it, but I think I’ll go back to practicing how to pronounce pot-au-feu so that I don’t horrify French people. Or maybe I’ll mangle it, just for fun.
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