Pallof Press (Overhead)

CoreBand

A Pallof press pressed overhead instead of straight out, adding an anti-extension component to the classic anti-rotation demand as the band pulls both toward rotation and toward extension at lockout.

Demo: General S&C demo

Sets

3

Reps

8-10 per side

Rest

45s

Contraindications

Shoulder mobility restrictions — limit overhead range.

Setup

Anchor a band at chest height to your side. Stand perpendicular to the anchor, band held at the sternum.

Execution

  1. 1Brace the core before pressing
  2. 2Press the band from the chest straight overhead, keeping the ribs down
  3. 3Resist any rotation toward the anchor and any rib flare at the top
  4. 4Lower back to the chest under control
  5. 5Repeat for reps, then switch sides

Key cues

  • Ribs stay down as the arms go overhead
  • Don't let the band twist you or arch your back
  • Press straight up, not out and away
  • Full brace throughout the entire range

Common faults

  • Ribs flaring and low back arching at the top of the press
  • Torso rotating toward the anchor
  • Losing tension partway through the press
  • Shoulder shrugging as a compensation

Tweaks

  • Reduce band tension if overhead form breaks down
  • Perform half-kneeling for a stability regression
  • Add a short pause overhead

Regressions

Pallof Press (Standing)

Muscles

Primary: Obliques, Transverse Abdominis

Secondary: Shoulders, Rectus Abdominis

Notes

ANTI-ROTATION + ANTI-EXTENSION hybrid.

Sources

Attribution: John Pallof, overhead variant per strength and conditioning canon