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VIDEO DEMO

Short-lever Pallof press

Regression of Pallof Press

YouTube · NASMHow to Do a Pallof PressWatch the demonstration

REGRESSION · HOW TO DO IT

Short-lever Pallof press

These steps are written specifically for the Short-lever Pallof press. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Short-lever Pallof press. Stand sideways to a cable or band, hold it at the chest, and set the feet in a stable stance.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Shorten the lever as named and keep the rest of the body position unchanged.

  4. 04
    Finish with control

    Pause with arms long, then bring the hands back to the chest while staying square. Do not let the cable turn you.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

TRUNK & SPINE / 63

Control rangeIsometric

Short-lever Pallof press

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

Short-lever Pallof press is a regression of Pallof Press. Use the written card above for its exact setup and execution.

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.