Own Every Range
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VIDEO DEMO

Pallof Press

YouTube · NASMHow to Do a Pallof PressWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Pallof Press

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand sideways to a cable or band, hold it at the chest, and set the feet in a stable stance.

  2. 02
    Move

    Keep ribs over pelvis as you press the hands straight forward without letting the trunk turn.

  3. 03
    Finish

    Pause with arms long, then bring the hands back to the chest while staying square.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

TRUNK & SPINE / 63

Control rangeIsometric

Pallof Press

Sets: 3 · Reps: 8–12 · Time: 15–30 seconds per side

Resist rotation while the arms move the load away from your centre.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Pressing the handle forward lengthens the lever trying to turn the body. The trunk, hips, and feet have to hold the same position instead of borrowing motion from the spine.