Shoulder taps are an excellent activation exercise for advanced trainees while a great standalone core exercise for beginners.
They teach a person how to resist extension and rotation all while the stance shoulder musculature works hard to stabilise the shoulder.
There are a few important things to remember:
– The challenge provided is directly related to the width of your foot stance. The wider they are the less challenging it will be to maintain balance when one hand lifts. You need to find the middle ground between it being too easy and too difficult.
– I always cue my class participants to tap themselves on the shoulder like they are tapping their elderly grandmother on the shoulder from behind in a dark room. In other words, do it slowly and gently. Dont do it as if you are swatting a fly.
Reps and sets ranges will vary depending on the client but anywhere between 10 and 20 reps for 2-4 sets with 1:1 work:rest works well (if a set takes 45s take 45s rest).
Its all about quality over quantity with this exercise so if your form starts to fail at 12 reps (hips start to tilt a lot or you need to tap your shoulder very fast to avoid falling over) then hit 10 reps for 2 sets and gradually add 2 reps until at 20 and then work on adding a set when ready.
Watch this short video where I outline these points in a little more detail.
Feel free to ask a question in the comments or, even better, please share with your community.
Mark
markcaulfieldcoaching.ie 
Leave a comment