Rotation · New to it
Pallof Press
A standing press against a band pulling from the side, training your core to resist rotation.
Demo by Lena, an AI coach. Its start and end, as stills.
- Works
- obliques, abs; also shoulders, glutes
- Kit
- Band
- Dose
- 8 to 12 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Anchor a band at chest height, stand side-on to it with feet hip width, and hold the handle at your breastbone with both hands. Step out until the band has tension.
While you move
- Press straight out from the chest
- Don't let the band turn you
- Hold for two, then return
- Ribs down, glutes on
Avoid
- Letting your shoulders rotate toward the anchor
- Standing too close so there is no tension
- Leaning away from the band