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.
Standing Pallof Press
Main Muscles Worked: External/internal obliques, Transversus abdominus, Glute Complex, Adductor Complex
How To Do It
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
Tall Kneeling Pallof Press
Main Muscles Worked: External/internal obliques, Transversus abdominus, Glute Complex, Adductor Complex
How To Do It
Train With Me Online
You can also learn more about online coaching here
Alternatively contact me here or leave a comment in the section below!
No Comments