High Plank with Shoulder Tap

High Plank with Shoulder Flap is a dynamic variation of the classic plank that combines core strength with shoulder stability. This exercise focuses on strengthening the abdominal muscles, shoulders and improving balance and body control. It is ideal for those who want to challenge their core muscles and improve upper body strength.

Correct Execution of High Plank with Shoulder Slap

Follow these steps to perform the exercise correctly:

  1. Start in a high plank with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Engage the core muscles and keep the hips stable.
  3. Slowly raise your right hand and lightly clap your left shoulder.
  4. Place the right hand back on the floor and repeat the movement with the left hand to the right shoulder.
  5. Continue to switch sides at a controlled pace while maintaining a stable body position.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips rotate or tilt: Be sure to keep your hips stable and avoid rotation to maximize core muscle activation.
  • Hands placed too far forward: Place hands directly under shoulders to maintain proper body alignment.
  • Inadequate core stabilization: Engages the core muscles throughout the movement to maintain balance and control.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise with your knees on the floor to reduce strain and focus on proper form.
  • Advanced: Place the feet closer together to increase the challenge and require greater core stability.

Number of Repetitions and Sets

Perform 2-3 sets of 10-12 repetitions on each side, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare the movement and exhale as you perform the shoulder clap. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the High Plank with Shoulder Slap:

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