Elite Physique The New Science of Building a Better Body

Pallof Press
The Pallof press, named after physical therapist John Pallof, has become a popular
anti-rotation exercise over the last decade. Unlike the previous exercises, the Pallof
press is performed while standing, which adds a unique stability challenge throughout
the lower body.
HOW TO DO IT
ANTI-ROTATION
1. Position a cable or band around chest height. Grab the handle of the cable or
the band with both hands, fingers interlocked.
2. Step away from the cable or band so it’s to your right and approximately parallel
to the floor. Stand with your feet slightly wider than shoulder width, hands against
your chest (see figure a).
3. Brace your abs, squeeze your glutes, and then slowly straighten your arms in
front, parallel to the ground (see figure b). Maintain the position without rotating
your trunk or pelvis.
4. Hold for the recommended time, then switch sides so the cable or band is to
your left.
a
b
ADVANTAGE
The Pallof press engages the lower body musculature with the core to resist trunk
rotation.
COACHING CUES
• Tuck the chin to avoid neck strain.
• Maintain a tall posture, with the shoulders parallel to the floor.
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