Pallof Press Exercise Guide — Tutorial, Benefits, Variations

See our full written guide on the Pallof Press at https://barbend.com/pallof-press/.

A simple core movement, or a valuable core accessory? Both of these terms could describe the Pallof Press.

In this tutorial, we've teamed up with coach/athlete Kenny Santucci and Doctor of Physical Therapy Steve Horney to go in-depth on this popular accessory exercise. It's YOUR ultimate guide for all things Pallof press!

The Pallof Press is a movement that is simple in nature, but dynamic in benefit. Traditionally, this movement is performed by standing parallel to an anchored base and then pressing a resistance in front of the body to create a feeling of rotation on the torso.

The Pallof Press's benefits kick in when we resist the rotation that the external resistance is causing on the upper body. In doing this, we can strengthen and train the rectus abdominis, internal obliques, and external obliques.

But why exactly is anti-rotation training important?

If you're interested in learning about the Pallof Press, check out our guide and Google: BarBend + Pallof Press

In every strength sport, a strong core is important. Whether it's under the bar in a squat, sitting under weight in the snatch, or pressing big weight over head, a strong core will help support not only your safety, but also improve movement patterns.

When using the Pallof Press in your program there are three keys to always keep in mind.

1. Why are you performing it? Is it for a pre-lift stimulus, or for additional core work and muscular endurance?

2. Always remember to balance out the sides you train by giving equal attention to both the left and right side of the body, or the front and back when using Pallof Press variations.

3. This isn't an ego lift, and full body tension should take precedent over weight moved.

Have a favorite movement you want to see us cover? Or have more questions about the Pallof press? Leave a comment below, and we'll do our best to respond ASAP!

Видео Pallof Press Exercise Guide — Tutorial, Benefits, Variations канала BarBend