Pallof Press

The Pallof Press is an anti-rotation exercise used for improving core stability and strength.  This form of the Pallof Press shown in a 1/2 kneeling 90/90 position. This means the outside leg bent in a 90 degree angle and the back leg is also in 90 degrees. Your outside knee should be aligned with your ankle.  This exercise can be performed in a variety ways but the half kneeling Pallof Press is an efficient way for giving the clearest feedback on your current level of core strength.  Allowing for quicker adjustments which will lead to quicker results in strength and stability. This variant also prevents your hips from over compensating the band tension.  Foot placement and outside knee stability will also be clear signals of proper technique.  Basically you can’t get away with cheating on this exercise.  It’s very clear if you are performing this correctly or not.

how to perform a  Pallof Press

Grab a super band with your hand closest to the attachment point while your other hand can then rest on top. Pull the band to mid chest height around the bottom of the sternum, this is the rest position. Pull your shoulders down away from your ears and have your spine in neutral. Your neck should be slightly retracted with your chin slightly tucked down. Press the band out then return to the start position at the sternum. Make sure there is enough tension on the band so it feels as if the band will pull you towards the to the attachment anchor. Be sure that your shoulders stay even with each other. Keep your abdomen tight and squeeze your glutes. Do not let the band move you, stay rigid.