Pallof Press

The Pallof Press is an anti-rotational exercise that strengthens the core muscles , especially the oblique abdominal muscles and stabilization muscles in the back and hips. This exercise is ideal for improving balance, stability and reducing the risk of injury.

Correct technique

How to perform the Pallof Press:

1. Attach a resistance band or cable at chest height and stand sideways to the band.
2. Hold the band with both hands against your chest and tighten your core.
3. Press the band straight out in front of you, without letting your body rotate.
4. Hold the position before slowly pulling back to the start.

Common errors

• Rotation of the hips: Make sure to keep the hips stable and avoid rotation.
• Inadequate core activation: Make sure your core is tight throughout the movement.
• Too narrow foot position: Stand with your feet hip-width apart for better balance.

Modifications and variations

• Beginner Modification: Use a lighter resistance band to focus on technique.
• Advanced Variation: Try performing the exercise on one leg to further challenge your balance.

Repetitions and sets

Aim for 3 sets of 10-12 repetitions on each side. For an added challenge, hold the position for 15-30 seconds per repetition.