Exercises You Should Do More: Pallof Press

There’s nothing I like more than a good core exercise that has room for progression and a bunch of variations.

Enter the Pallof Press.

Like the Suitcase Deadlift and Tripod Row, the Pallof Press is an exercise that you should be doing more often.

The Pallof Press was coined by Physical Therapist John Pallof, before being made popular by Eric Cressey and Mike Robertson.

In a nut shell, the Pallof Press is an anti-rotation (trains the core to resist rotation) exercise that has many variations.

The reason the Pallof Press is a great exercise is because it’s simple and can be progressed or adapted in variety of ways to suit multiple needs.

Why Anti-Rotation?

Being able to resist rotation of the spine is important during movement to prevent injury and improve athletic performance.

By resisting rotation, you are able to make your movements more efficient and transfer force more effectively through the body.

Unwanted, loaded rotation is a disaster for the spine and anti-rotation exercises can help you protect it during movement.

Whether athletic performance or simply training for a better life, the Pallof press should be a key part of your core development programme.

Here are some of my favourite variations that I frequently use with my Online Coaching clients and in my own training.

Standing Pallof Press

Main Muscles Worked: External/internal obliques, Transversus abdominus, Glute Complex, Adductor Complex

How To Do It

1) Using a band or cable machine, stand side on from the anchored load

2) In a tall position, feet hip to shoulder width apart

3) Hold the load between your belly and chest, with a neutral spine and hips facing forward

4) Maintaining this position (neutral spine, hips forward), press the load straight out and hold for 1-3 seconds

5) Resist the urge to rotate towards the anchor point and maintain the starting position throughout

6) Return the load back to the body and repeat for the required reps

Half Kneeling Pallof Press

Main Muscles Worked: External/internal obliques, Transversus abdominus, Glute Complex, Adductor Complex

How To Do It

1) Using a band or cable machine, position yourself side on from the anchored load, in a half kneeling position, lead leg furthest from the anchor point.

3) Hold the load between your belly and chest, with a neutral spine and hips facing forward

4) Maintaining this position (neutral spine, hips forward), press the load straight out and hold for 1-3 seconds

5) Resist the urge to rotate towards the anchor point and maintain the starting position throughout

6) Return the load back to the body and repeat for the required reps

Tall Kneeling Pallof Press

Main Muscles Worked: External/internal obliques, Transversus abdominus, Glute Complex, Adductor Complex

How To Do It

1) Using a band or cable machine, position yourself side on from the anchored load, in a tall kneeling position.

3) Hold the load between your belly and chest, with a neutral spine and hips facing forward

4) Maintaining this position (neutral spine, hips forward), press the load straight above your head and hold for 1-3 seconds

5) Resist the urge to rotate and/or sideways flex towards the anchor point and maintain the starting position throughout

6) Return the load back to the body and repeat for the required reps

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