Elite Physique The New Science of Building a Better Body

Tall-Kneeling Pallof Press
The tall-kneeling Pallof press is performed with both knees resting on the floor. This
places a stretch on both hip flexors as you resist rotational movement from the band.
The tall-kneeling position is often programmed first in Pallof progressions to teach people
how to maximally engage their anti-rotation muscles without the help of a wide stance.
HOW TO DO IT
ANTI-ROTATION
1. Position a cable or band around hip height. Grab the handle of the band or the
cable with both hands, fingers interlocked.
2. Step away from the cable or band so it’s to your right. Rest both knees on a pad,
around hip-width apart, with your trunk upright and the cable or band parallel
to the ground (see figure a). Get into a tall posture, hands against your chest.
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 tall-kneeling version teaches people how to maximally engage the core’s anti-rotation
muscles while placing a stretch on the hip flexors.
COACHING CUES
• Tuck the chin to avoid neck strain.
• Maintain the tallest posture possible, with the shoulders parallel to the floor.
• For some, placing the knees wider than shoulder width is more comfortable and
allows for greater resistance from the band.
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