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VIDEO DEMO

Split-stance Pallof press

Progression of Pallof Press

YouTube · NASMHow to Do a Pallof PressWatch the demonstration

PROGRESSION · HOW TO DO IT

Split-stance Pallof press

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

  1. 01
    Set up your version

    Set up specifically for the Split-stance 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

    Use a stable split stance and keep the pelvis facing forward.

  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

Split-stance Pallof press

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

Split-stance Pallof press is a progression 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.