The ULTIMATE Core Exercise | Palloff Press

The paloff press is one of the best core exercises that I have ever performed. In today's video I will break down the benefits of this exercise and how to perform it.
★ Facebook: / guerrillazenfitness
★ Instagram: / guerrillazen
★ Products (affiliate): guerrillazen.co...
★ Website: guerrillazen.com
★ FREE Fat Loss Ebook: guerrillazen.co...

[@MsSaka100]

I just learned this from my trainer. Looks easy, but definitely challenges the core (especially with a stance that isn’t as wide).

[@11nica5]

I’ve been researching the Pallof and this is the BEST demonstration on YT. I almost gave up in this exercise- thank you!

[@ringdingersworldwide741]

Any cranial exercises I can do to regrow hair to be thick like yours?

[@zeddpilsner4]

Check out more plates more dates on KZbin. The content creators name is Derek and he has many videos on hair loss prevention and regrowth. In particular there's something called The big three treatment which is oral finasteride, ketoconazole shampoo, and minoxidil also known as rogaine. You can add another thing called microneedling but that's up to your discretion after you do some research

[@Encrypt-]

Get a hair transplant

[@2178531]

Your videos really help me with injuries

[@GuerrillazenFitness]

Glad to hear it!

[@peterevans5462]

thanks just tried out and did 5 sets each side. I'm lready doing core strength ex's daily -anything but crunches and sit-ups.I like this one and it will be added to my routine. A resistance band looped over a door handle seems to be effective even tho its attached a little lower than described

[@RomanKondrachov]

Really great in depth tutorial there. Thanks man! Will definitely add this to my "core" routine.

[@neilbeech4093]

Thanks Blake on how to do the exercise!

[@diannemichellechapman586]

I think this is going to work for me. I have minor scoliosis and a rare condition that at 60, has taken away 47% of my lumbar mass from osteoporosis and I break ribs easily; I was advised to avoid traditional core exercises. I have a Bowflex and can do this kneeling. Thank you for the great technique instruction :)

[@zerothehero123]

Great stuff blake! Just wanted to say one thing though and that is that if you're a mma fighter/ grappler you will indeed need to be able to powerfully flex from the spine, so some form of sit up like ab exercise will be necessary.

[@kylemcd7022]

Sit-ups- sitting up from a couch, the floor, your bed, a bath tub etc. Over done for sure but there's a place for them. I'd use the tempo 1111 for the Pallof press, you want to control the resistance coming and going out, you were going a little too quick in my opinion. 5 Sets seems a little excessive, if you're using the proper resistance 3 MAYBE 4 should suffice.

[@yvonnemeziere3975]

Great video, explanation was spot on

[@kjones971220]

That was the most informative video ! Subscriber now!!

[@rhondanerren4797]

Thanks! Doing this today. 😃

[@studiokollectiv9835]

I’ve been doing it wrong 😅

[@celesterosales8976]

Great, thanks! Definitely adding this one!

[@silversaver82]

Good stuff, thanks Blake!

[@stevenb5778]

I've heard that it's good to slightly bend the knees when doing the payoff press. To get into an "athletic stance." How do you feel about this and why is this important?

[@divyumbhumra9750]

By bending our knees we are lowering our center of gravity, so we can be in a better position to control the weight and form

[@dylanpresson1443]

3:30 for those wondering

[@amyunsworth2429]

Great explanation! Thank you!!

[@adamethridge7824]

Good video

[@dj_Davepz]

Awesome work as usual Blake, I hate sit ups! Sold.

[@alexanderfaessler]

Great info! Can I do this with resistance bands instead?

[@proudmisfit4405]

yess

[@tonyrodriguez3459]

Thanks! I'm 68 and have spinal Stenosis with two bulging hernated discs, bone spurs up and down the spine. So core exercises are not good. I'm very activebut am always looking for specific core type exercises.

[@spencerhjalseth7288]

Thanks man, very helpful!

[@MetalAzer1]

Great exercise Blake, but i'm eager to know about the other top four exercises as well :)

[@GuerrillazenFitness]

+Ahmed Ashraf Lol...will make a video in the future on them!

[@seanrafferty6672]

Spot on! Great stuff. Thanks

[@allangaus9761]

Thank you, great explination :)

[@tobias_george]

Are you the PT from Fargo?

[@OilFan702]

Can you use a Dumbbell?

[@jk3266]

Thanks.

[@harmandeep9469]

Thank you search for your lovely great tips thanks once again thanks a lot😍🙂👌👏🙏👍🙌💪🔥

[@petererhardt8420]

Thank you for the video. I have two questions:1. Can I do pallof press everyday?2. Should I feel sore in the transversus the next day? (because I don't, even with 5x15 challenging reps)

[@aqssufi9054]

Hi Blake .Thanks for all your videos. Being a cylist does situps help with our core strengthening or should we incorporate the Paloff presses into our core training? Any tips for cyclists ?

[@GuerrillazenFitness]

+Aqs Sufi I have lots of sits, one is to avoid situps!

[@attilarytech194]

Will this help fix my lower back arch?

[@openview8463]

We are supposed to have a lower back arch. These exercises will help strengthen the muscles of the lumbar region.

[@DaBoff99]

I think you made a mistake in the video. When you hold with resistance coming from the left you are actively working to stop twisting to the left. Doesn't this mean your left external and right internal obliques are working.

[@smiechu47]

Does this work the Rectus abdominis ? Or is there a version that works it?

[@jamacanrushour]

awesome vids!

[@jaxteller4867]

prefer shoulder stance, not wide, to get more workout on the core resistance.

[@Mens178odor]

hi balke, i'm from croatia and i really really love your videos, o have a question, if i don't have access to cable machines, or heavy duty resistance bands, are there any alternative exercises to these, that have the same effect, i hate crunching haha

[@kylemcd7022]

Mens178odor Try lying on a bench on your side. use a dumbbell.

[@Mens178odor]

Kyle McD ***** Thanks!

[@cleoxx720]

EXCELLENT VIDEO! thanks for all the info and tips!!

[@itskrill]

video starts at 3:12

[@darshakmehta6536]

Is the person recovering from disc injury do this exercises? I m having 2 disc problems and recoverd almost like no pain at all.

[@RDMNC]

Five sets of 15?!??!!? Damn...

[@D34tho]

How do I know which exercises I can do on a daily basis? Also, should I have my shoulders back when doing this exercise? I have thoracic kyphosis

[@GuerrillazenFitness]

+D34tho You have to be aware of your own imbalances. Yes, have your shoulders back.

[@NateDG72]

Hey Blake I have asymmetry in my core on the left side from driving so much. I am trying to fix this by being aware of my body position more but for the being do you think a bit more volume with this movement resisiting with my weak side would be beneficial?

[@jakeh1038]

He's focusing a lot on the wire...should mention if a regular weight is okay.

[@blessingsandmotivation5498]

Doesn’t look effectuve

[@HiTechBadminton]

😍😍😍🤝🤝🌟

[@ZeldasGhost]

The movement of the arms does nothing whats so ever. You are better off taking up the tension and just holding your arms out in front of you for time… then repeat on the other side

[@thegriffinsden3383]

Everything said up to 1:20 isn't true. You do the ab exercises to strengthen your core for other exercises. When you do a curl you flex your abs when you do any exercise your abs should be engaged even in a squat. The thoracic rounding wont happen if you are also working out your back muscles to counteract that pulll... are you certified? Pavlof exercise is probably one of the least affective exercises no work through range of motion only static work.

[@rhondanerren4797]

Since you’re a person who obviously values facts, I thought you might like to know the word “effective” not “affective” is correct in your last sentence.

[@matthewdepalma7941]

Waste of valuable time...

[@mp-sv2cp]

EMG studies show this is the gayest exercise

[@JoaoKorreiaa]

emg studies aren't the most accurate but now I'm interested

[@Sealed_Chamber]

Very cool Melvin.

[@NateDG72]

Hey Blake I have asymmetry in my core on the left side from driving so much. I am trying to fix this by being aware of my body position more but for the being do you think a bit more volume with this movement resisiting with my weak side would be beneficial?