How to Do the Pallof Press | Strengthen Core and Prevent Back Injury

This video breaks down one of the best core exercises for training anti-rotation spinal stability.

Time stamps (jump to a specific section of the video):
0:00 Intro to the Pallof Press
0:28 Purpose of the Pallof Press
1:56 Technique of the Pallof Press
3:53 Easier Modifications
4:23 Harder Modifications
5:32 How to Progress the Pallof Press

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Sources to support claims in video:

Lumbar twisting can increase risk of injury to lumbar spinal joints:

Marshall, L. W., & McGill, S. M. (2010). The role of axial torque in disc herniation. Clinical Biomechanics, 25(1), 6-9.

Magerl, F., Aebi, M., Gertzbein, S. D., Harms, J., & Nazarian, S. (1994). A comprehensive classification of thoracic and lumbar injuries. European Spine Journal, 3(4), 184-201.

Lumbar twisting coupled with flexion can increase risk of injury to lumbar spinal joints:

Pearcy, M. J., & Hindle, R. J. (1991). Axial rotation of lumbar intervertebral joints in forward flexion. Proceedings of the Institution of Mechanical Engineers, Part H: Journal of Engineering in Medicine, 205(4), 205-209.

Repetitive lumbar spinal twisting can alter lumbar spinal joint shape:

Fujiwara, A., An, H. S., Lim, T. H., & Haughton, V. M. (2001). Morphologic changes in the lumbar intervertebral foramen due to flexion-extension, lateral bending, and axial rotation: an in vitro anatomic and biomechanical study. Spine, 26(8), 876-882.

Negative impact of excessive repetitive lumbar spinal rotation:

https://spinehealth.org/breaking-down-the-exercises-that-break-down-your-spine/

Image of Single Vertebral Joint (at 1 minute and 4 seconds) - Anatomy & Physiology, Connexions Web site. http://cnx.org/content/col11496/1.6/, Jun 19, 2013., CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=30131446

#pallofpress #coretraining #abs #spinalstability

Видео How to Do the Pallof Press | Strengthen Core and Prevent Back Injury канала Colin Brandon