How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Pallof Press
Anti-rotation. The core work that carries to squats and bag work.
Core · Cable
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Pallof Press Exercise Guide
BarBend
How to handle weight
Carries: pick a load you can walk tall with — if you lean or hike a hip, go lighter. Pallof / chops: the stack should not twist you. Holds: cut the time before the shape dies.
Usual programming
3 × 8–12 each.
Caution
Quality over a long ugly hold. Ribs down, glutes on, neck long. Hanging work: packed shoulders, no pendulum. Ab wheel: stay on knees until the lumbar does not sag.
Setup
Side-on to the cable, press the handle out, don’t let it twist you.
Cues
- Glutes on
- Exhale as you press
- Hold the lockout
Common mistakes
- Leaning away
- Too much stack
- Hips twisting
Home swap
Band Pallof
