Image
Named after physical therapist John Pallof, the Pallof Press is also one of the more user-friendly exercises out there today and allows for regressions (to make it easier) and progressions to challenge the more advanced exerciser.
How To Do a Pallof Press:
The Pallof Press can be done using a traditional cable column with a single handle, with a looped resistance band (as pictured), or with rubber tubing.- Adjust the cable or attach the band so that it will be level with your chest
- Grasp the handle or band with both hands and pull the cable or band out and stand with your side toward the weight stack or band attachment point.
- Get into an “athletic stance” with feet slightly wider than shoulder-width apart, a slight bend in the knees and chest out.
- Press the cable or band straight out in front of the chest.
- Tighten your abdominal area and hold the cable or band steady in front of you.
- Hold for 5-7 seconds and slowly release the cable or band bringing it back to the chest- that’s 1 rep.
- Perform 10 reps and repeat on the other side
- Shoot for 2-3 sets per side to start.
- The narrower your stance is, the harder the exercise becomes
- Don’t rush to increase the weight or resistance used, instead tweak the movement by closing-up your stance, going into a tall kneeling position, a ½ kneeling position or a split stance
- Do not let your body sway back and forth…you are in control!
- Breathe out as you extend your arms away from the chest
- Brace your abs as though you’re going to get punched in the stomach
- Squeeze your glutes
- Keep a tall upper body with chest out and shoulders back