PallofPress

The Pallof press is an anti-rotational core exercise performed with a resistance band or cable anchored at the side of the body. The exercise trains the ability to resist rotational forces, improving trunk stability and transfer of force in athletic and daily movements.

Setup and technique: Attach a resistance band to a stable anchor at chest height to the side of the body. Stand perpendicular to the anchor, feet hip-width apart, knees soft, core braced, pelvis level, shoulders squared. Grasp the band with both hands in front of the chest, arms extended. Exhale and press the hands forward and away from the body, maintaining a braced torso, without allowing the hips or shoulders to rotate. Hold briefly at full extension, then slowly return to start.

Variations and progression: Stances include standing, half-kneeling, or tall-kneeling. You can use single-arm presses for added challenge or adjust band intensity. Some routines incorporate tempo variations or shorter-range presses. Progression generally involves increasing resistance, changing anchor height, or adding slight stance changes, while keeping the movement predominantly anti-rotational.

Muscles and application: The Pallof press primarily targets the obliques and the transversus abdominis, with the rectus abdominis and spinal erectors supporting trunk stiffness. It is used in rehabilitation, prehabilitation, and athletic training to improve anti-rotation strength, core stability, and bracing mechanics.

Safety and origin: The exercise is generally safe when performed with proper form; avoid lumbar extension, excessive twisting, or pain. The name Pallof press is commonly linked to a physical therapist who popularized resistance-band anti-rotation training in the late 20th century, though exact origins are not consistently documented.