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Low to High Plank Shoulder Taps

This chain stacks two stability tests: climb from forearm plank to high plank, then tap each shoulder before descending. Every rep cycles through four single-arm moments, making it one of the densest bodyweight anti-rotation drills available without equipment. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Abs · rectus abdominis Deep core · transverse abdominis Obliques Lower back · erector spinae Front shoulders · anterior deltoid

Sets & reps by goal

GoalSets × RepsRest
Strength4 × 3–5 full sequences (strict)90 s – 2 min
Muscle3–4 × 6–10 sequences60–90 s
Endurance3 × 30–40 s continuous45–60 s

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Beginner

Intermediate — four single-arm moments per rep; the pelvis's stillness is the score.

Proper form — 5 cues

  1. Run the up-down strictly first — palm replacing elbow, hips silent.
  2. At the top, pause and set the plank before the first tap.
  3. Tap opposite shoulders one at a time, weight shifting subtly, pelvis frozen.
  4. Descend to the forearms with the same one-arm control that brought you up.
  5. Swap the leading arm every rep — the sequence must not develop a favourite side.

Breathing: One exhale per phase — press, tap, tap, lower — keeps the brace pressurised throughout.

The 3 mistakes Maddy corrects most

Skipping the pause between climb and taps. Rolling straight into taps on a still-wobbling plank compounds errors instead of testing control. Fix: One full beat of stillness at the top before the first tap — treat it as part of the rep.
Feet creeping together over the set. A narrowing base makes hip sway inevitable and disguises the loss of trunk control. Fix: Mark the foot position wider than hips and check it between reps.
Speed-running the sequence. Fast cycling converts four distinct stability tests into one blur of momentum. Fix: Give each phase its own tempo: climb, pause, tap, tap, descend.

Common questions

Is this better than doing up-downs and shoulder taps separately?

It is denser, not automatically better. Combined, the trunk never rests between challenges, which suits circuit training and time-limited sessions. Separated, each drill can be pushed further individually. Beginners usually learn faster separately; the combination is the graduation exam once both pieces are solid.

How many of these should I be able to do?

Five strict sequences per set — with silent hips through all four single-arm moments — is a respectable standard for most trainees. Chasing high counts matters less than surviving the sequence without the pelvis rocking. Three quality sets of five beat one sloppy set of fifteen.

My shoulders fatigue before my core — is the order wrong?

No, that is the honest arithmetic of the drill: the arms handle every climb and tap while the trunk shares its load across the whole body. As pressing endurance builds, the limiting factor migrates toward the trunk. Meanwhile, knee-supported rounds let you extend sets past arm fatigue.

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