Strength & Stability
Pallof Press
Strengthens the core muscles by resisting a rotational force. Improves core stability.
- core strength
- stability
- anti-rotation
- abdominals
Instructions
How to do it
Stand sideways to an anchored resistance band. Hold the band with both hands in front of your sternum and press your arms straight forward, resisting the lateral pull.
Dosage
3 x 8–12 repetitions per side
Important
Keep the pelvis and rib cage stable and facing forward throughout the entire movement.
Common mistakes
- Rotating the torso towards the band
- Shrugging the shoulders
- Arching the lower back
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.