Pallof Press

The technique.

1. 01

   Attach a D-handle to a cable pulley at chest height, or use a resistance band.

2. 02

   Stand perpendicular to the cable machine, grasping the handle with both hands.

3. 03

   Step away from the machine to create tension, feet shoulder-width apart.

4. 04

   Press the handle straight out in front of your chest, resisting the rotational pull.

5. 05

   Slowly bring the handle back to your chest, maintaining core tension throughout.

What goes wrong.

• ×Allowing the torso to rotate towards the machine, losing anti-rotational focus.
• ×Using too much weight, compromising form and control.
• ×Not bracing the core effectively, leading to instability.
• ×Leaning away from the cable, reducing the challenge.
• ×Rushing the movement, losing tension and control.