How to perform the Pallof Press

The Pallof Press is a fantastic anti-rotation exercise created by physical therapist John Pallof. It works the core muscles, Abdominals, Shoulders, Chest and Back. We explain how to do it, and why it is so good.

Setup for Split Kneeling Pallof Press

Using our Dynamic Bands set at a Low-Medium Height.

Grab hold of the Dynamic Band handle, bring some tension onto the band and kneel side on to the anchor point.

Begin with your hands clasped on your ribcage, scapula retracted and elbows tucked at your side.

Press your arms out in front of you, ensuring your hands stay in the middle of you body and in line with your chest. Keep your abs and obliques engaged to stop the band from rotating your torso. Keeping your shoulders retracted throughout the movement.

Hold the extended position for a split second, then return to the start position.

Complete 10-15 reps on one side, then turn around and do the same on the other side.

To increase difficulty – simply extend the band further from the anchor point to increase resistance.

To decrease difficulty – simply move closer to the anchor point so there is less resistance.

The Pallof Press can also be done standing to increase difficulty.

Why the Pallof Press is so good

Anti-Rotation exercises hit the core very hard. Your Abs, Obliques, Lower Back and surrounding core muscles must engage to stop your body from rotating. Rather than causing the rotation, they must resist the rotation. This is an athletic way of approaching exercise, as it is reactive rather than a proactive movement.

The Pecs are also activated, especially on the side where the band is anchored, as they are also working to keep the band in a straight line.

It is easy to change the angle of attack of the resistance, to train different areas of the core. Simply change to a Low or High anchor point to change the muscle focus.

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