Pallof Press

Anti-rotation core exercise with lateral resistance. Builds rotational stability.

core exercises Anti-rotation, obliques

Execution

1Standing or half-kneeling, band/cable at chest height
2Stand perpendicular to the resistance
3Press hands forward while resisting rotation
4Hold 2-3 seconds, return
53 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

1Half-kneeling -> Standing -> Split stance -> Single leg

Related Patterns

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