Pallof Press
Pallof Press
Equipment: Tube Resistance Band with Handles (with door anchor)
Difficulty: Intermediate
Target Muscles: Core, obliques, shoulders
How to Perform Pallof Press
Step-by-Step Instructions:
- Anchor the resistance band at chest height using the door anchor
- Stand sideways to the anchor point
- Hold both handles together with both hands at your chest
- Step away to create tension in the band
- Stand with feet shoulder-width apart, knees slightly bent
- Keep your core engaged and chest up
- Press the handles straight out in front of you
- Resist the band trying to pull you toward the anchor
- Hold for 2-3 seconds, then return to chest
- Complete all reps on one side, then switch
Recommended Sets & Reps:
- Beginners: 2-3 sets of 8-10 reps per side
- Intermediate: 3 sets of 12-15 reps per side
- Advanced: 3-4 sets of 15-20 reps per side
Form Tips:
- Keep your torso completely still - don't rotate
- Engage your core to resist the pull
- Press straight out, not toward the anchor
- Keep your shoulders square
- Breathe steadily throughout
- Move slowly and with control
Common Mistakes to Avoid:
- Rotating your torso toward the anchor
- Letting your arms drift toward the anchor
- Not engaging your core
- Moving too quickly
- Holding your breath
- Leaning to one side
Modifications:
- Easier: Step closer to anchor for less resistance, or perform half presses
- Harder: Step further away, add a hold at full extension, or perform in a half-kneeling position
Benefits:
- Builds anti-rotation core strength
- Improves core stability
- Strengthens obliques
- Functional for sports and daily activities
- Helps prevent lower back pain
- Great for athletic performance