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Exercise Of The Month

Exercise Of The Month

Friday 30 December, 2022

What is a Pallof Press?

The Pallof press is an anti-rotational core exercise.  This requires the use of a cable machine or resistance band focusing on keeping the torso still and steady whilst resisting the tension pulling you towards the anchor point. The anti-rotation is one of the core's main function and is key to a more balanced strength in your midsection to support your spine.

Benefits of the Pallof Press?

As previously mentioned, the key benefit of the Pallof press is targeting the core's anti-rotation function. This is a protective mechanism supporting the lower back from over-rotation during sporting activities on court, on the pitch, in the pool etc to avoid injury and aid performance. The Pallof press is a well-rounded core exercise as it targets the obliques, abdominals, glutes, and lower back at the same time.

How to perform this exercise

Stand parallel to the cable machine or to the anchor point to the resistance band and clasp with the handle or band with both hands.

Make sure your torso is front on and bring your hands to the centre of your chest and slowly press out.

Slowly return your hands to the chest and repeat.

on the left side (or vice versa).

Repeat for the prescribed number of repetitions.

Coaching Tips

This is an anti-rotation exercise. Keeping your torso square is a must but some use too much resistance. This causes your torso to rotate and then all the benefits go away. So go light to start with and then build up.

Keeping your shoulders down and chest up while pressing in and out makes sure the correct muscles are doing the work.

Don’t over arch the lower back as this puts your core muscles at a disadvantage and then all the benefits will disappear. Keeping a tall posture with the engagement of your glutes will stop this from happening.

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