Pallof Press

Pressing a band or cable straight out while it tries to twist you — anti-rotation core strength, the trunk control running quietly depends on.

Setup

Anchor a band at chest height. Stand side-on to the anchor, band held at the sternum with both hands, feet hip-width.

How to do it

1. Press the hands straight out from the chest and hold.
2. The band wants to rotate you toward the anchor — refuse quietly.
3. Hips and shoulders stay square ahead; glutes and abs braced.
4. Return the hands to the chest under control; do both sides.

Common mistakes

• Standing too close to the anchor (no tension).
• Letting the arms drift toward the anchor as they extend.
• Leaning away from the band instead of bracing.

Scale it

Easier: Lighter band, or half-kneeling for a more stable base.

Harder: Stronger band, staggered stance, or add a slow overhead raise.

Pairs well with