It's one of those exercises that almost anyone can do in some form or another. But there’s more to focusing on these muscles than training to be on the cover of a magazine. How to do Pallof Press: Step 1: Attach a D-handle to a cable pulley that is set at chest height. Place the inside leg on the ground so you’re kneeling on it. Perform one or two more sets of Pallof presses if you’re not winded by the end of your first set. This will complete one set. The pallof press is an anti-rotation exercise designed to work the muscles that influence trunk rotation. Want to target the entire core, including the shoulder and hip complexes in addition to the abdominal wall? Step 2: Grab hold of the D-handle with both hands and stand so that your left side is facing the cable pulley. The Pallof Press is one of the first anti-rotation exercises I teach beginners since it is very simple to execute, but can be quite challenging for all levels. The Pallof Press (a.k.a the Belly Press) is a great anti-rotation exercise that was first described by physical therapist John Pallof and made popular by guys like Eric Cressey and Mike Robertson. Pallof Press: The Pallof Press is an excellent way to develop lateral and vertical core stability. Attach a resistance band safely and securely to something in your at-home gym. 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. Do the Pallof Press Instead. This is the starting position. Introduced by physical therapist John Pallof, the Pallof Press is an excellent way to train anti-rotation. The Pallof press is an anti-rotation exercise and this means it loads all the muscles involved in torso rotation, primarily the obliques. Step 3: Step away from the cable pulley and hold your hands straight out in front of your body. Perform 6-10 Pallof presses facing in one direction, then release the resistance band. I find the exercise to be especially beneficial to police officers since we never know what direction we may be pulled or pushed in on duty and the Pallof press allows officers to … This anti-rotation movement will challenge your static and dynamic stability of the "pillar" all at once. The classic Anti-Rotation exercise is commonly known as the Pallof Press. Learning to resist rotation is crucial for protecing the low back. Give the Pallof press a shot. For those wondering, the name is coined from Boston-based physical therapist, John Pallof, credited … Banded Pallof Press. Exercise of the Week - Pallof Press . The belly press is now known as the Pallof press, and its popularity has surged. 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