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Pallof Press Cues

How To Do A Pallof Press!

Resistance Band Pallof Press Exercise


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:

Cable Pallof Press Instructions Diagram


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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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