Pallof Press

Anchor a resistance band or cable at roughly chest height. Stand side-on to the anchor, feet hip-width, knees soft, and hold the handle at the sternum with both hands. Brace the core (bracing) and keep the hips and shoulders square to the front. Press the handle straight out in front of the chest and back in, while the cable continuously tries to rotate you toward the anchor — your job is to resist that rotation and keep the trunk facing forward (anti-rotation; see anti-movement-concepts).

The obliques (external-oblique, internal-oblique) and deep core resist the rotational pull; the further the hands press from the body, the longer the lever and the harder the anti-rotation demand. Keep the spine neutral throughout (see spine-positioning).

Coaching:

• Hips and shoulders stay square — do not let the torso twist toward or away from the anchor.
• Move the press slowly; pause at full extension where the challenge peaks.
• Train both directions (stand on each side of the anchor) equally.

Progressions (see balance-training-progression): increase band tension / cable load → step farther from the anchor (longer moment arm) → press and hold longer → add an overhead "press-out" arc → perform in a half-kneeling or tall-kneeling stance (removes leg base, increases core demand) → single-leg stance. Regression: lighter band, stand closer to the anchor, shorter press.

• Side-on to a band/cable anchor; press the handle out from the chest while resisting rotation.
• Flagship anti-rotation core-stability drill (obliques + deep core).
• Keep hips/shoulders square; challenge peaks at full arm extension.
• Train both sides; progress via load, distance from anchor, hold time, kneeling/single-leg stance.

• core-stability-vs-strength — a key stability drill.
• anti-movement-concepts — flagship anti-rotation exercise.
• bracing — the bracing skill it expresses.
• external-oblique, internal-oblique — primary anti-rotators.
• resistance-bands — equipment option.