The Pallof Press is an exercise which focuses on the core, and the different angles it works in.
The Pallof Press, named after physical therapist John Pallof, has been adapted by different therapists and trainers, making it tri-planar to encompass the many muscles at the trunk, including the rectus abdominis, erector spinae, quadratus lumborum and the internal and external obliques. These muscles help to prevent unnecessary trunk rotation, extension, lateral flexion and posterior pelvic tilt.
Watch Cameron in the attached video then follow the steps below on how to advance the Pallof Press to meet your exercise needs.
Advancing Positions: From easy to difficult
- Squat Stance (quarter squat or athletic position)
- Lateral Walking (keep the squat stance or athletic position)
- Split Stance (standing with one foot in front of the other)
- Half Kneeling (one knee touching the ground)
- Tall Kneeling (both knees touching the ground)
- Make sure you work both the right and left sides of your core.
- This exercise can be done using a cable machine or elastic tubing.
- If the cable or tubing is pulling you into extension, rotation or lateral flexion, reduce the weight or move closer to the machine.
- Perform 3 sets of 5-6 repetitions of each press, for each side. When doing the isometric holds, perform 3 sets of 3 repetitions (10 second holds), for each side.
- Progress into 3 sets of 10 repetitions (or 3 sets of 10 repetitions (10 second holds)) before adding additional weight or band resistance.
- When completing the Vertical Pallof Press, press up and slightly forward.
- When in a split stance or half kneeling position, the knee back or on the ground should be the closest to where the resistance originates from.
If you have any questions, please contact SportsCare Physical Therapy, we would be happy to help you.