Pallof Press with Rotation Overview
The pallof press with rotation is a variation of the pallof press and an exercise used to strengthen the muscle of the core.
The pallof press, in general, works the core by placing isometric tension on the muscle groups as you move a weight from the cable stack through a slight range of motion.
The pallof press with rotation adds an additional twist to the pallof press exercise. This additional twist creates more oblique engagement as you move the weight through the range of motion.
Pallof Press with Rotation Instructions
- Assume a standing position and attach a handle to a cable stack at chest height.
- Hold the handle to your chest and assume an athletic base position with your feet slightly wider than shoulder width apart.
- Press the handle horizontally to extension and rotate away from the cable stack slightly.
- Return to the starting position and repeat for the desired number of repetitions on both sides.
Pallof Press with Rotation Tips
- Don’t allow the hips to rotate as you press the handle to extension.
- Ensure that you exhale as you press to use the breath to drive more abdominal activation.
- The rotation should come through the shoulders and thoracic spine. If you’re feeling pain or pressure through the lumbar spine then you should re-examine your rotational stability and perhaps look to regress to one of the variations listed below.
- If you find you can’t maintain a neutral spinal position during this variation, regress to a supine version and then progress into a half kneeling and tall kneeling version once you gain the requisite lumbo-pelvic control.
- Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.