Pallof Press
core exercises Anti-rotation, obliques
Anti-rotation core exercise with lateral resistance. Builds rotational stability.
Execution
- Standing or half-kneeling, band/cable at chest height
- Stand perpendicular to the resistance
- Press hands forward while resisting rotation
- Hold 2-3 seconds, return
- 3 sets x 10-12 per side
Cues
- Torso stays square
- Do not rotate or lean
- Brace the core
Common Errors
- Allowing rotation
- Side bending
- Breath holding
Progressions
- Half-kneeling -> Standing -> Split stance -> Single leg
Related Patterns