Pallof Press Cues:
- Start exercise in a standing position: feet shoulder width (closer together for increased difficulty), core engaged, shoulders back, and chest up.
- Face perpendicular to anchor, position band/cable slightly higher than shoulders or shoulder height, and hold handle with both hands in neutral grip.
- Keep the handle braced in front of you (align with sternum); keep your body from turning back to the anchor as you push the handle back and forth away from your body.
- Repeat for the allotted amount of reps and then switch exercise to the other side.
Ideas for Exercise Uses:
- Perform as a rehab exercise when working to gain strength in your core muscles.
- Add to a full body band/cable workout to challenge your core.
- Use as a modified core exercise if you cannot perform floor exercises.
Pallof Press Exercise Variations:
- Seated Pallof Hold (Beginner)
- Pallof Press (Intermediate)
- Pallof Press Circles (Advanced)
Pallof Press Diagram:
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