Bear Commando Shoulder-Tap
The Bear Commando Shoulder-Tap is a compound exercise that mainly works the core, with help from the shoulders and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bear Commando Shoulder-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid); Quads (quadriceps femoris)
How to do the Bear Commando Shoulder-Tap
Starting Position
Get into a crawling position on all fours, with knees lifted just an inch off the mat. Keep your wrists under your shoulders and your knees under your hips. Ensure your back is flat and your core is engaged strong.
Execution
While maintaining the tight bear crawl position, lift one hand off the floor to tap the opposite shoulder. Return it to the floor and tap the other side.
After completing the shoulder taps, transition to a forearm position by placing one forearm onto the mat, then the other.
Push yourself back up to the full push-up position, one arm at a time.
Keep your hips low and as steady as possible throughout the movement. Focus on preventing excessive rotation of the torso.
Bear Commando Shoulder-Tap FAQs
What muscles does the Bear Commando Shoulder-Tap work?
The Bear Commando Shoulder-Tap mainly works the core, with help from the shoulders and quads. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Bear Commando Shoulder-Tap?
None. The Bear Commando Shoulder-Tap is a bodyweight exercise, so you can do it anywhere.
Is the Bear Commando Shoulder-Tap a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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