← EXERCISE LIBRARYStrength
Pallof Press
Anti-rotation core work — trains the trunk to refuse to move, which is what it actually does in sport.
- 01Stand side-on to a cable or anchored band at chest height.
- 02Hold the handle at your sternum with both hands, feet shoulder-width.
- 03Brace, then press the handle straight out in front of you.
- 04Resist the pull towards the anchor, hold 2–3 seconds, and return.
- 01The rep is the resistance, not the press.
- 02Squeeze the glutes to stop the hips rotating.
- 03Step further from the anchor to make it harder.
- 01Letting the torso rotate towards the anchor.
- 02Pressing with the arms while the trunk goes slack.
- 03Loading it so heavy you can't stay square.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.