Pallof Press
How-To Guide & Brutal Variations
The ultimate anti-rotation core move. Protects your spine on every heavy row and deadlift while carving obliques.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Pallof Press | 3 | 20–30 sec/side | Band Anti-Rotation Hold | Partial Range | Weighted + Slow Iso |
Pallof Press – Primary Instructions
- 0) Anchor band at chest height, stand sideways.
- 1) Grip with both hands, step away until tension pulls you.
- 2) Press straight out, resist rotation — brace like you’re taking a punch.
- 3) Hold 20–30 sec, slow return. Switch sides.
If too hard right now: Light band or shorter hold — focus on bracing, not time.
Spartan Mode: Heavy band + 45-sec holds with eyes closed.
Pro Tip: Breathe into the belt line — that’s where the real power lives → Heavy Duty Bands
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