Pallof Press
The Pallof press is an anti-rotation core exercise. You press a cable or band straight out from your chest while resisting the rotational pull, building core stability that transfers to every athletic movement.
How to Perform
Stand sideways to a cable machine with the handle at chest height.
Hold the handle at your chest with both hands.
Press the handle straight out in front of you — resist the pull trying to rotate you.
Hold the extended position for 2-3 seconds.
Return to your chest and repeat.
Common Mistakes to Avoid
Rotating toward the cable instead of staying square.
Using too light a weight — you should feel significant rotational force.
Pressing too fast without holding the extended position.
Muscle Activation
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