Pallof Press (Standing)

CoreBand

The foundational anti-rotation exercise. Standing perpendicular to a band anchor, you press the band straight out from the chest and resist its pull toward rotation, training the core to resist rather than produce trunk rotation.

Demo: General S&C demo

Sets

3

Reps

10-12 per side

Rest

45s

Contraindications

None significant.

Setup

Anchor a band at chest height to your side. Stand perpendicular to the anchor, holding the band with both hands at the sternum.

Execution

  1. 1Brace the core before pressing
  2. 2Press the band straight out from the chest without letting the torso rotate toward the anchor
  3. 3Pause at full extension
  4. 4Return the hands to the chest under control, resisting the band's pull
  5. 5Keep hips and shoulders square to the front the entire time

Key cues

  • Don't let the band turn you
  • Press straight out, not at an angle
  • Stay square to the front
  • Brace like you're about to be hit

Common faults

  • Torso rotating toward the anchor point
  • Hips shifting instead of staying square
  • Pressing the band out at an angle instead of straight
  • Using a band too light to create a real anti-rotation challenge
  • Leaning away from the anchor instead of staying tall

Tweaks

  • Increase band tension for more resistance
  • Add a slight pause at full extension
  • Progress to a split stance or half-kneeling position

Regressions

Pallof Press (Half-Kneeling)

Progressions

Pallof Press (Split-Stance)Pallof Press (Overhead)

Muscles

Primary: Obliques, Transverse Abdominis

Secondary: Rectus Abdominis, Glutes

Notes

ANTI-ROTATION. The archetypal anti-rotation drill; every other Pallof variant builds from this.

Sources

Attribution: John Pallof (physical therapist, originator) / popularized broadly in S&C including Barbell Medicine