Exercise Tutorial: Pallof Press
Table of Contents
What Is the Pallof Press
The Pallof Press is an amazing exercise designed to help you build a strong and stable core. Strong cores are essential to our spinal health, posture, and performance in almost all of our movements and activities.
How to Do a Pallof Press
The Pallof Press is simple to learn and will help to reduce the risk of injury! Follow the steps below to learn how to do a Pallof Press. This variation describes a Pallof Press on a Cable Machine.
Using a handle attachment, use both hands to grasp the handle with your palms pressed together.
Take a few steps away from the cable machine, spread your feet to be shoulder-width apart. Keep a slight bend in the knee.
Hold the handle tight to the chest. When you are ready, brace the core and press your arms directly forwards. Once the arms are extended, bring them back into the chest and repeat the movement.
You have now learned how to do a Pallof Press!
Pallof Press Form
Some quick tips to remember when performing the Pallof Press include,
Maintain a neutral spine
Keep the feet shoulder-width apart
Maintain your balance throughout the midfoot
Avoid any rotation of the torso
Keep the shoulders down and back
Use and appropriate resistance (not too heavy!)
Keeping these things in mind as you perform the Pallof Press will reduce your risk of injury and help you to train proper movement habits! As well, when performing the Pallof Press, make sure that you are fully extending the arms, and you are not locking out the knees.
Pallof Press Benefits
The Pallof Press has some amazing benefits when performed regularly! These benefits include,
Increased stability of the hips and trunk
Increased core strength
Reduced risk of injury
Improved posture
Improved overall performance
Transferability to many everyday movements
Improved balance
Pallof Press Muscles Worked
The Pallof Press will primarily engage the External Obliques, Transverse Abdominus, and Rectus Abdominus. In addition, the Pallof Press will also engage the following muscles,
Scapular Stabilizers
Why is the Pallof Press Useful
The Pallof Press is useful because it is an anti-rotation exercise. These exercises test the ability of the core to resist rotation. This is important in contact sports, and even during a simple slip and fall to help prevent injury. A strong core is essential for not just everyday movement, but unexpected movements as well!
Pallof Press Variations
The Pallof Press has a few different variations. Try them all out below!
Split Stance Pallof Press
The Split Stance Pallof Press involves the same movement as we described above, just performed in a split stance. This stance will allow for more control throughout the movement if you find you are struggling with both feet at shoulder-width apart.
Kneeling Pallof Press
The variation of the Pallof Press is done in a kneeling position. Some individuals find it more challenging to keep the upper body upright in the kneeing variation.
Vertical Pallof Press
The Vertical Pallof Press is done by facing away from the cable machine and using a rope attachment. Hold one end of the rope in each hand. Press the rope up above the head, and then bring the hands back down towards the chest.
Banded Pallof Press
The Pallof Press can be performed using a resistance band if you do not have access to a cable machine. This is a great alternative for many people at home. Simply loop a resistance band around something stable at weight height and perform the Pallof Press as usual.
Pallof Press Alternatives
There are also some alternatives to the Pallof Press that will help to provide variety in your exercise routine! These are also great options if you do not have access to a cable machine.
Anit-Rotation Squat
Anti-Rotation Squat
The Anti-Rotation Squat can be performed with a cable machine or a resistance band. Get into the same position as you would during the Pallof Press. Press the band out in front of you by extending your arms. Now maintain this position as you squat!
