Pallof Press

The Pallof press is a core exercise where nothing visibly moves except your arms. You stand beside a cable or band, hold the handle at your chest, and press it straight out while the load tries to twist you. Your job is to refuse. That is anti-rotation, and it is what your trunk actually does when you throw, swing, or take contact. It will not give you abs on its own, but it teaches the trunk to hold a position under load.

How to Perform

1. Set a cable or band at about chest height and stand side on to it.
2. Grab the handle with both hands and step away until there is real tension.
3. Set your feet about shoulder width apart with a slight knee bend and brace your midsection.
4. Press the handle straight out from your sternum until your arms are locked out.
5. Hold for two to three seconds while resisting any pull toward the anchor.
6. Return the handle to your chest under control and repeat, then switch sides.

Tips

• If your ribs flare or your shoulders rotate, drop the weight. Position beats load here.
• Squeeze the glutes and keep the hips square to the front the entire time.
• Breathe through the hold. Holding your breath is not the same as bracing.
• Two or three sets of eight to twelve reps per side works well as accessory work.