Core
Pallof Press
A foundational anti-rotation movement designed to build spinal stability and core resiliency under tension.
How to perform.
Follow the sequence — setup is half the lift.
Stand perpendicular to a cable machine with your feet shoulder-width apart and your knees slightly bent.
Grasp the handle with both hands and pull it to the center of your chest, maintaining tension on the cable.
Engage your glutes and core to create a stable base, ensuring your hips and shoulders are squared forward.
Exhale as you slowly extend your arms straight out in front of your chest until your elbows are locked.
Hold the extended position for two seconds while resisting the cable's attempt to pull your torso toward the stack.
Inhale as you slowly bring the handle back to your chest under control to complete one repetition.
Complete the set then turn 180 degrees to repeat the process on the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the torso or hips to rotate toward the weight stack
- Placing the feet too close together which reduces stability
- Using momentum or rushing the movement instead of maintaining tension
- Shrugging the shoulders toward the ears during the extension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.