{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Plank Shoulder Taps",
      "kind": "common"
    },
    {
      "text": "Shoulder Taps",
      "kind": "common"
    },
    {
      "text": "High Plank Shoulder Taps",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "obliques",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "conditioning"
    ],
    "movement_patterns": [
      "anti-rotation",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "mixed",
    "laterality": "alternating",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1091"
  },
  "id": "oec:plank-shoulder-tap",
  "instructions": {
    "setup": [
      "Assume a high plank position with your hands directly under your shoulders and arms fully extended.",
      "Set your feet shoulder-width apart or slightly wider to provide a stable base of support.",
      "Engage your glutes and brace your core so your body forms a straight line from head to heels."
    ],
    "steps": [
      "Shift your weight slightly into your left hand while keeping your hips and shoulders level with the floor.",
      "Lift your right hand and tap your left shoulder in a controlled motion.",
      "Return your right hand smoothly to the starting position beneath your shoulder.",
      "Repeat the movement on the opposite side by lifting your left hand to tap your right shoulder."
    ],
    "breathing": "Maintain a continuous, steady breathing pattern throughout the movement; do not hold your breath while bracing.",
    "cues": [
      "Keep hips square to the floor.",
      "No swaying side to side.",
      "Push the floor away with the supporting hand."
    ],
    "common_faults": [
      {
        "fault": "Excessive hip sway or rotation from side to side.",
        "correction": "Widen your foot stance and consciously squeeze your glutes and core to resist rotational movement."
      },
      {
        "fault": "Sagging the lower back or hiking the hips into a pike position.",
        "correction": "Reset your plank to ensure a straight alignment from shoulders through hips to ankles."
      },
      {
        "fault": "Rushing the taps with jerky hand movements.",
        "correction": "Perform each tap slowly with a brief pause on the shoulder to maximize anti-rotation demands."
      }
    ],
    "safety": {
      "precautions": [
        "If wrist discomfort occurs, perform the movement with hands gripping parallel bars or dumbbells on the floor."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Plank Shoulder Tap",
  "previous_ids": [
    "oec:plank-shoulder-taps"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Plank Shoulder Taps",
        "url": "https://wger.de/en/exercise/1091/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:high-plank"
    },
    {
      "type": "progression-of",
      "target": "oec:high-plank"
    },
    {
      "type": "substitute-for",
      "target": "oec:plank-reach"
    }
  ],
  "setup": {
    "position": "support",
    "stance": {
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A core stability exercise performed in a high plank position where one hand alternately lifts to tap the opposite shoulder while resisting torso rotation."
}