Pallof Press
A core exercise that challenges stability and balance by resisting trunk rotation.
Instructions
- Stand perpendicular to the band or cable machine, feet shoulder-width apart.
- Grasp the handle with both hands, keeping arms straight and extended in front of the chest.
- Step away from the anchor point to create tension in the band or cable.
- Maintain an upright posture with core engaged, knees slightly bent.
- Push the handle straight out from the chest, resisting the rotational pull.
- Hold the extended position briefly, then return to start position in a controlled manner.
- Repeat for the recommended number of repetitions.
Common Mistakes to Avoid
- Allowing the torso to rotate during the exercise.
- Using momentum instead of controlled movement.
- Not keeping the core engaged.
- Standing too close to the anchor point, reducing resistance.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | pull |
| Mechanic | isolation |
| Equipment | cable |
| Muscle | abdominals |