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anti rotation
Kneeling Pallof Press
Search GoogleKneeling Pallof Press is a beginner anti rotation exercise using resistance band. It primarily trains core and obliques. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- core, obliques
- Secondary
- glutes, shoulders
- Equipment
- resistance band
- Mechanic
- compound
Setup
- — Prepare the resistance band and clear the movement area.
- — Set your stance, grip, and starting position before beginning kneeling pallof press.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Kneel tall and press the band forward while resisting rotation.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Kneel tall and press the band forward while resisting rotation.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo kneeling pallof press
Regressions
- — Supported or reduced-range kneeling pallof press