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Pallof Press

Core Intermediate

A banded anti-rotation press resisting a sideways pull to build deep core and oblique stability.

How to do a Pallof Press

  1. Anchor a resistance band at chest height and stand side-on to it.
  2. Grip the band with both hands at your sternum and step out to create tension.
  3. Set your feet hip-width, brace your core, and stay tall.
  4. Press the band straight out to full arm extension without rotating.
  5. Hold briefly, return to your chest, and finish reps before switching sides.

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