Band Horizontal Pallof Press
Builds your abs and core's ability to resist rotation. Better core control carries over to daily tasks and heavier lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand sideways to the anchored resistance band so the band is at chest height and your feet are hip-width apart.
- 02
Grip the band with both hands and bring the handle in front of your chest, pull your shoulder blades back and down slightly, and brace your core.
- 03
Press your hands straight forward at chest height without allowing your torso or hips to rotate, and keep your sides and glutes tight.
- 04
Hold the fully extended position for 1–2 seconds, then return your hands under control to in front of your chest while keeping your core braced.
- 05
Switch sides and repeat in the opposite direction.
Beginner's guide
§ 03 · GuideBuilds your abs and core's ability to resist rotation. Better core control carries over to daily tasks and heavier lifts.
You should feel it in your abs, obliques and core. It should not be felt mainly in your lower back or shoulders.
A common mistake is letting your torso rotate as you press. Use a lighter band and keep your chest and hips aligned.
How to get started at the gym
§ 04 · SisuLiftBand Horizontal Pallof Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your chest and hips aligned, and exhale during the press to maintain core tension. Choose a band resistance that allows you to complete the repetitions without any rotation at all.
This exercise develops anti-rotation core strength and improves body control.
More exercises: Abs
§ 06 · Same muscles
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