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anti rotation
Pallof Press
Search GooglePallof Press is a beginner anti rotation exercise using cable machine and handle. 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
- shoulders
- Equipment
- cable machine, handle
- Mechanic
- compound
Setup
- — Prepare the cable machine and clear the movement area.
- — Set your stance, grip, and starting position before beginning pallof press.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Press the handle away from the chest without turning toward the cable.
- — 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.
- — Press the handle away from the chest without turning toward the cable.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo pallof press
Regressions
- — Supported or reduced-range pallof press