Band Pallof Press

Execution

1. Hold the handle against your chest, feet hip-width apart and knees soft.
2. Squeeze your belly and glutes, because this is about resisting a twist rather than pressing with the arms.
3. Exhale and press both arms straight out in front while the band tries to turn you toward the anchor.
4. Hold for 2-3 seconds with the arms out, refusing to let the shoulders or hips turn at all.
5. Inhale and bring the handle back to your chest under control, not letting the band yank it back.
6. Do 8-10 reps, then turn around and match the count on each side.
7. With both sides done, step toward the anchor until the band is completely slack before you let go of the handle; never release it while it is still stretched.

Quick cues

• Shoulders and hips do not turn.
• Press straight out from your chest.
• Keep breathing with the arms out.
• Check the anchor before you load it hard.
• Step further away if the band feels too strong.

Common faults

• Fault: The torso turning with the band as the arms extend

  Fix: Stand half a step further from the anchor, or use a lighter band, until the torso stays square.

• Fault: Skipping the anchor check before training

  Fix: Tug the knot and look along the band every session before you load it.

• Fault: Leaning away from the anchor to counterbalance

  Fix: Stand upright, squeeze the glutes and use a lighter band so no lean is needed.

• Fault: Holding the breath for the whole hold

  Fix: Count out loud from one to three with the arms out; if you cannot, you are holding it.