Bear Hold Shoulder Tap exercise
A static bear crawl position with alternating shoulder taps for core and shoulder stability.
Updated By PumpPal
How to perform Bear Hold Shoulder Tap
- Start on hands and feet, knees hovered above ground.
- Engage core and keep back flat.
- Lift one hand to tap opposite shoulder.
- Return hand to floor and repeat on other side.
- Alternate taps for desired reps.
What is Bear Hold Shoulder Tap?
The bear hold shoulder tap is a core-stability exercise performed with the knees hovering just above the floor. You remove one hand at a time to tap the opposite shoulder while resisting hip and torso rotation.
What muscles does Bear Hold Shoulder Tap work?
The movement trains the deep core and obliques while the shoulders, triceps, upper back, hips, and quadriceps work to keep the body supported and square to the floor.
Bear Hold Shoulder Tap form cues and common mistakes
- Hover the knees only a few inches above the floor and keep the back flat instead of lifting the hips high.
- Brace before each tap and press the supporting hand firmly into the floor so the shoulders stay stable.
- Keep the hips facing the floor. Widen the feet slightly or slow the tempo if the torso twists from side to side.
- Place the tapping hand down quietly and regain a balanced four-point position before switching sides.
How to add Bear Hold Shoulder Tap to a workout
Use bear hold shoulder taps as a core exercise, warm-up drill, or shoulder-stability accessory. Begin with 2 to 4 sets of 6 to 12 taps per side, or controlled sets lasting 20 to 40 seconds. End the set when the knees rise, the back rounds, or the hips rotate.
Frequently asked questions
How high should my knees be during a bear hold?
Keep the knees close to the floor, usually just a few inches above it. A low hover makes it easier to maintain a flat back and keeps steady tension through the core and legs.
How do I stop my hips from rotating during shoulder taps?
Widen your foot position, slow each tap, and brace before lifting the hand. Reduce the number of repetitions if you cannot keep both hip bones facing the floor.
How many bear hold shoulder taps should I do?
Start with 6 to 12 controlled taps per side for 2 to 4 sets. Quality matters more than speed, so stop the set when you can no longer prevent hip rotation.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.