The Pallof Press: Anti-Rotation Core Stability

Instructions

1. Setup:

   • Attach a resistance band or set up a cable machine at chest height.
   • Stand perpendicular to the anchor point (sideways to the band or cable) and hold the handle or band with both hands close to your chest.

2. Starting Position:

   • Stand with your feet shoulder-width apart for a stable base.
   • Position your body so the band or cable is taut but not pulling excessively.
   • Engage your core by drawing your belly button in and slightly tucking your pelvis under.
   • Keep your knees slightly bent and maintain an upright posture.

3. Press:

   • Slowly extend your arms straight out in front of you at chest level, maintaining tension in the band or cable.
   • Ensure your arms remain aligned with the midline of your body.

4. Hold:

   • Pause at full extension for 1-3 seconds, resisting the pull of the band or cable.
   • Focus on keeping your torso and hips square without allowing them to rotate.

5. Return:

   • Slowly bring your hands back to your chest while maintaining control and core engagement.
   • This completes one repetition.

6. Repeat:

   • Perform 8-12 repetitions per side, then switch sides to face the opposite direction.

Tips

• Engage the Core: Keep your abdominal muscles braced throughout the movement to prevent unwanted rotation.
• Controlled Movement: Avoid rushing. Both the pressing and returning phases should be slow and controlled to maximize muscle activation.
• Stable Posture: Ensure your shoulders remain down and back, and avoid shrugging or leaning during the press.
• Foot Placement: You can increase stability by staggering your stance (placing one foot slightly forward) or challenge balance by standing with feet together.
• Alignment: Keep your wrists, elbows, and shoulders aligned throughout the movement to avoid unnecessary strain.
• Progression: To increase difficulty, step farther from the anchor point or use a heavier band/resistance setting.