Pallof Press

intermediate · anti_rotation

Setup

Set the cable pulley at chest height, or tie a band to a fixed anchor at chest height. Give it a test pull to be sure the pin is seated and the anchor holds before you load it. Stand side-on to the cable about one and a half steps away so it is already under tension.

Execution

Hold the handle with both hands against your chest, feet hip-width apart and knees soft.
Squeeze your belly and glutes, because this is about resisting a twist rather than pressing with the arms.
Exhale and press both arms straight out in front while the cable tries to turn you toward the anchor.
Hold for 2-3 seconds with the arms out, refusing to let the shoulders or hips turn at all.
Inhale and bring the handle back to your chest under control, then repeat.
Do 8-10 reps, then turn around and match the count on each side.

Breathing

Exhale as you press out, keep breathing through the hold and inhale as you return. Do not hold your breath, because breathing under the twist is the skill.

Quick cues

Shoulders and hips do not turn.
Press straight out from your chest.
Keep breathing with the arms out.
Squeeze glutes to lock the pelvis.
Light and square beats heavy and crooked.

Common faults

Fault: The torso turning with the cable as the arms extend
Fix: Drop one plate and stand half a step further from the anchor until the torso stays square.
Fault: Leaning away from the anchor to counterbalance
Fix: Stand upright, squeeze the glutes and use a load light enough that no lean is needed.
Fault: Pressing up on an angle instead of straight out
Fix: Set the pulley exactly at chest height and aim your hands at a point on the wall at the same level.
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.

Equipment

cable

Muscle groups

core