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Strength Training
Pallof Press
Beginner
About This Exercise
Anti-rotation core activation. Teaches the core to resist rotational forces — exactly what it does during heavy compound lifts.
1Setup
Attach a resistance band at chest height. Stand perpendicular to the anchor point, holding the band at your chest with both hands. Step away until there is tension.
2Execution
Press the band straight out in front of your chest with both hands. Hold for 2-3 seconds, resisting the rotational pull. Return hands to chest. The goal: your torso does not rotate at all.
Pro Tips
- Brace your core like someone is about to punch your stomach
- Squeeze your glutes to stabilize your hips
- Arms extend straight — do not let the band pull you sideways
- Hold the extended position for a full 2-3 seconds
Safety Notes
- !Use a light band — if you cannot hold the extended position without rotating, reduce resistance
Train This Exercise
Quick workout with this exercise