Pallof Press
Level
Muscle Groups Used: Core, Glutes, Shoulders
Type of exercise type:
How to
Benefits
The Pallof Press is an anti-rotational midline exercise. This exercise challenges the glutes, shoulders, and everything in between in a 360 degree fashion and can be done standing in a neutral stance, a split stance, or in kneeling or half kneeling positions. This is an excellent exercise to work in in between sets of heavier lifts, or to include in your warm up or movement prep routine.
Type of exercise type:
Level
Beginner, Intermediate, Advanced
Muscles:
Core, Glutes, Shoulders
Type of exercise
How to
- Begin by standing or kneeling in a neutral or split-legged stance.
- With a band (or cable) to one side, hold the handle or band in the center of your chest as if you were doing a close grip bench motion.
- With your abdominals braced hard and your ribs stacked over your pelvis, press the handle away from your midline, resisting the band/cable from pulling you sideways.
- Return to center and repeat for reps on both sides.
Benefits
The Pallof Press is an anti-rotational midline exercise. This exercise challenges the glutes, shoulders, and everything in between in a 360 degree fashion and can be done standing in a neutral stance, a split stance, or in kneeling or half kneeling positions. This is an excellent exercise to work in in between sets of heavier lifts, or to include in your warm up or movement prep routine.
Movement Pattern: Anti-rotational,
Avoid:
Other Options:
Be Safe:
Contraindications