rotation · intermediate
Pallof Press
Also called: anti-rotation press, standing pallof press
Coaching cues
- Stand side-on to the anchor, feet hip-width
- Band at chest height, hands at your sternum
- Press out slow — fight the pull
- Ribs down, glutes on
- Pause two seconds at full reach
Common mistakes
- Torso twisting toward the anchor during the press
- Standing too close to the anchor so there's no tension
- Hands drifting up or down off the sternum line
- Rushing the press so momentum hides the work
Easier: Half-Kneeling Pallof Press
Harder: Band High-to-Low Woodchop