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VIDEO DEMO

Bear-plank shoulder tap

Regression of Pallof Press

YouTube · E3 Rehab Exercise LibraryBear Plank Shoulder TapWatch the demonstration

REGRESSION · HOW TO DO IT

Bear-plank shoulder tap

These steps are written specifically for the Bear-plank shoulder tap. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Begin on hands and knees, tuck the toes, and hover the knees just above the floor.

  2. 02
    Move the pattern

    Brace the trunk and lift one hand to tap the opposite shoulder without letting the hips rotate.

  3. 03
    Finish with control

    Place the hand down quietly and alternate sides while the pelvis stays square.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

TRUNK & SPINE / 63

Control rangeIsometric

Bear-plank shoulder tap

Sets: 3 · Reps: 8–12 · Time: 15–30 seconds per side

Bear-plank shoulder tap is a regression of Pallof Press. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Pressing the handle forward lengthens the lever trying to turn the body. The trunk, hips, and feet have to hold the same position instead of borrowing motion from the spine.