Bear Crawl Shoulder Tap 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bear Crawl Shoulder Tap is a bodyweight exercise that primarily targets the shoulders, enhancing upper body strength and stability. While in a bear crawl position—on all fours with your knees hovering slightly above the ground—you alternately tap each shoulder with the opposite hand. This movement engages the core, particularly the obliques, to maintain balance and prevent shifting, making it an effective exercise for improving overall core stability and shoulder endurance. The exercise is performed without additional equipment, making it accessible and versatile for various workout routines.
How to Perform
Start Position: Begin by kneeling on the floor with your hands placed directly under your shoulders and your knees bent at a 90-degree angle. Ensure that your back is flat and your core is engaged. Your feet should be hip-width apart, and your body should be in a stable, neutral position.
Hand Movement: Lift one hand off the ground and tap the opposite shoulder. After tapping, return that hand to the floor.
Alternate Sides: Quickly lift the other hand to tap the opposite shoulder. Return this hand to the ground and continue the movement.
Balance and Stability: As you perform each tap, your body will naturally shift slightly from side to side. Focus on minimizing any excessive rocking of your hips to maintain stability and engage your core effectively.
Repetitions: Continue tapping your shoulders alternately for the desired number of repetitions or duration, keeping your movements controlled and your core engaged throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start on all fours with hands under shoulders and knees bent at 90 degrees.
Keep your back flat and core engaged throughout the exercise.
Lift one hand and tap the opposite shoulder, then return the hand to the floor.
Alternate hands quickly while maintaining stability.
Avoid excessive rocking of the hips; focus on minimal side-to-side movement.
Ensure your feet remain hip-width apart to provide a stable base.
Keep your shoulders stacked over your wrists to prevent strain.
Perform the exercise with controlled, deliberate movements for effectiveness.
Breathe steadily and avoid holding your breath.
Continue for the recommended number of repetitions or duration, maintaining good form.
How Not to Perform
Avoid Arching Your Back: Don’t let your back sag or arch excessively. This can strain your lower back and reduce the effectiveness of the exercise. Keep your spine in a neutral position.
Prevent Hip Rocking: Refrain from letting your hips sway side to side. Excessive hip movement can undermine core engagement and stability. Focus on keeping your hips as stable as possible.
Don’t Overextend Your Reach: Avoid reaching too far when tapping your shoulder, which can cause you to lose balance. Keep your hand movements controlled and within a comfortable range.
Don’t Neglect Core Engagement: Ensure your core is actively engaged throughout the exercise. Failing to do so can lead to lower back strain and reduce the exercise's effectiveness on your shoulders and obliques.
Avoid Shoulder Shrugging: Don’t let your shoulders rise towards your ears. Keep them down and away from your ears to maintain proper alignment and reduce neck strain.
Don’t Use Excessive Force: Avoid using too much force or momentum when tapping your shoulder. This can lead to unnecessary strain and energy wastage. Perform each tap with controlled, deliberate movements.
Prevent Hand Placement Errors: Don’t place your hands too wide or too narrow. Ensure your hands are directly under your shoulders to maintain proper alignment and balance.
Avoid Holding Your Breath: Don’t hold your breath during the exercise. Breathe steadily to maintain proper oxygen flow and support muscle performance.
Don’t Perform Rapidly: Avoid rushing through the exercise. Performing the Bear Crawl Shoulder Tap too quickly can compromise form and effectiveness. Move at a controlled pace.
Prevent Improper Foot Positioning: Don’t let your feet move too far apart or together. Keep them hip-width apart to ensure stability and proper balance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
