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

In the film The Man With Two Brains, Dr. Hfuhruhurr is forced to perform an absurd series of sobriety tests, including tap dancing and juggling oranges while singing the Katalina Matalina song. Similarly, author Tom Testabile found the bear plank with shoulder tap to be an intense and challenging exercise, akin to juggling oranges while maintaining perfect form.

The bear plank is a basic core workout that involves getting on all fours, lifting the knees a few inches off the ground, and holding the position. Adding the shoulder tap aspect to the move significantly increases the intensity, as it targets the deep core muscles responsible for spine support and good posture. The exercise also works the upper arms and helps prevent and treat low back pain.

Testabile's journey with the bear plank with shoulder tap began with a week-long commitment. Initially, he struggled with the movement, feeling it was hard on his hands and that his form suffered due to rushing the shoulder taps. However, as he focused on proper form and slowed down the taps, he noticed improvements. By day two, he completed three sets of 20 taps, and by day four, he had done two sets of 30 taps and one set of 20.

While the bear plank with shoulder tap proved to be a challenging and comprehensive workout, Testabile believes that there are numerous other exercises that target similar muscle groups, such as the hollow hold, Russian twist, dead bug, and reverse crunch for the core, and various exercises for the shoulders and upper arms. He ultimately decided that while the bear plank with shoulder tap is a good exercise, he would prefer to vary his workouts to avoid overworking specific muscle groups.

In conclusion, Testabile's week-long exploration of the bear plank with shoulder tap provided him with valuable insights into the intensity and effectiveness of the exercise. He learned that proper form and slow, controlled movements are crucial for maximizing the benefits and avoiding injury. While the bear plank with shoulder tap is a powerful tool for building deep core strength and anti-rotation stability, Testabile believes that incorporating a variety of exercises into his routine will provide a more balanced and well-rounded approach to fitness.