Pallof Press
A standing anti-rotation drill: hold a cable or band at chest height side-on and press it out without letting the torso turn.
How to do it
- Set a cable pulley or anchor a band at chest height.
- Stand side-on to the anchor and take the handle in both hands with your fingers laced.
- Step away until the cable is under tension and set your feet slightly wider than shoulder width.
- Pull the handle in to the center of your chest and brace your abs hard.
- Press the handle straight out and hold for two to three seconds without letting your torso turn.
- Return the handle to your chest under control, finish the set, then turn around and face the other way.
Key technique cue
Don't let the cable turn you — press out, hips and shoulders square.
Common mistakes
- ✕ Letting the hips and shoulders rotate toward the anchor, which removes the anti-rotation demand entirely.
- ✕ Standing too close to the stack, so there is no tension left to resist at full extension.
- ✕ Holding your breath through the press, which usually means the load is beyond what your bracing can hold.
- ✕ Pressing off-center or across the body, which turns the drill into an unsteady one-arm chest press.
Benefits
- ✓ Trains the trunk to resist rotation rather than produce it.
- ✓ Isometric bracing loads the obliques and deep abdominals without spinal flexion.
- ✓ Scales cleanly by stepping closer to or further from the anchor.
About the exercise
Despite the name, the Pallof press is a core exercise rather than a pressing exercise. You stand side-on to a cable stack or an anchored band set at chest height, hold the handle against your chest with both hands, then press it out and back while the tension tries to rotate you toward the anchor. The abs are the target and the demand is isometric, so the job is to stop the hips turning as the arms extend. The obliques and transverse abdominis are the muscles resisting that rotation.
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