Pallof Press - How To Do Pallof Presses + Variations

Рет қаралды 733,211

Күн бұрын

Pallof Presses are a great anti-rotation core exercise, and in this video, I show you correct technique, and a number of variations you can use to further challenge your core stability.

Пікірлер: 51

@NicholasBLove 3 ай бұрын

Great simple, succinct video on this. Has turned into one of my favorite core stabilization exercises 🙏🏼

@patriciar.4903 2 жыл бұрын

Thank you for making a video for those of us without a machine.

@danross9824 4 жыл бұрын

I like to hold it in the extended position for 10..20...even 30 seconds.....I feel it also in my arms..shoulders as well as core

@Alabamamobileweb 2 жыл бұрын

Was wondering if anyone held it for a short period of time like a plank.

@mariojeanjacques7907 4 ай бұрын

Hi! I guess we should train the other side too?

@_jmeg_3436 Ай бұрын

Yes. Turn around 180 degrees and do the same thing.

@bradpeterson4277 3 жыл бұрын

Pure truth thanks a ton coach

@tweetchris46 4 жыл бұрын

Excellent video thank you.

@celesterosales8976 Жыл бұрын

Good point about stance!

@marleneg6382 6 ай бұрын

awesome explanation thank you

@kemptonbryan 2 жыл бұрын

This is surprisingly helpful.

@halozumbadaddy7459 6 жыл бұрын

Hey! My physiotherapist suggested also doing it on one foot if you wanna try advanced, though what are your thoughts? I do personally think that increasing tension or the resistant band is a better option personally

@XXLRebel Жыл бұрын

For future readers: Use a cable machine and gradually add more weight, more resistance through stronger bands or stepping out further away from the resistance bands direction.

@Fogull2323 8 ай бұрын

@@XXLRebellate reply here but this depends on your goals. If raw core strength is the goal then for sure adding resistance is key. But if greater core stability is the goal, then increasing outside instability is key. There is a difference between core strength and core stability and both should be trained.

@unclekareem7074 2 жыл бұрын

Thanks

@holidevell 3 жыл бұрын

Thank you

@realSimoneCherie 2 жыл бұрын

Does anyone just like to see the movement in it's entirety first? Or is everyone a linear thinker?

@stevenb5778 6 жыл бұрын

What about slightly bending the knees? I hear people say for people to get in an "athletic stance" and slightly bend the knees.

@GirlsGoneStrong 6 жыл бұрын

Hi Steven! You wouldn't want to lock your knees during exercise, so a slight bend in your knees is preferred. The degree of bend can be wherever you're comfortable, as long as the work is coming from your core (in this case) resisting the rotation, rather than your legs being a wide base. Hope this helps!

@stesca1 6 жыл бұрын

thanks~

@Sylphadora 8 ай бұрын

It’s like a standing side plank

@Fogull2323 8 ай бұрын

Not quite. A side plank works on anti-side bend stability. A pallof press works on anti-rotation stability. A pallof press is more like a standing bird dog.

@cindybaird9589 3 жыл бұрын

Can you recommend a brand of quality bands to do this with? I need to move this from my PT facility, with cables, to home with a band. I've had exercise equipment fail on me before, very scary, so I want to replace my old bands and start fresh. Thanks!

@JustinEngley 2 жыл бұрын

Rogue

@goravens18 2 жыл бұрын

I’ve used a number of different band brands from amazon (up to 200lbs worth of tension), and thankfully they’ve been reliable. Sorry yours failed, can be very scary. Another idea is purchasing a set of short bands as the tension is immediate. They are also used for lower body (think knee raises where band is secured to thighs and ankles using the straps provided). Also great for tricep pushdowns when anchoring to a door, etc. Good luck if you’re still searching!

@darkythecrazyninja5228 2 жыл бұрын

Dumbbell round th world Wax On Off Forward Punches Row n Curl

@702ringo1 2 жыл бұрын

And she’s very pretty!❤️

@OldLadyInFL 2 жыл бұрын

You forgot the holding it for two seconds and also the upwards press.

@castor4357 6 жыл бұрын

does this work on boys as well?

@GirlsGoneStrong 6 жыл бұрын

Hi C Astor! The Pallof Press can be a part of any strength training program, regardless of how you identify. It's a great exercise to work anti-rotation and challenge your core stability.

@martinrogergagnon 4 жыл бұрын

@@westaustralia9812 It's okay the big scary video can't hurt you

@SettleNow 4 жыл бұрын

@@GirlsGoneStrong it seems unlikely the question was intended to ask about whether the exercise would work for someone based on that person’s gender identity (why would that matter). It seems much more likely the questioner was interested in whether biological sex would play a role (and I am guessing you would agree that core stability, including anti-rotation, is relevant regardless of sex and this exercise is appropriate for males and females).

@dg1431 3 жыл бұрын

@@SettleNow The fact she has to state "how you identify" in order to not be labeled transphobic goes to show how sad of a state our society is in.

@stevhml 2 жыл бұрын

@@GirlsGoneStrong 🙄

@MrRezillo 4 ай бұрын

Thanks for a helpful vid, though it's 8 years old; I'm not a girl

@cariocajin 3 ай бұрын

She's cute as a button....

@Kbug0703 Ай бұрын

She’s hot.

@ALLBLACKEVERYTHING12 Жыл бұрын

Hold this 👎🏿

@AquariusScanner 2 жыл бұрын

Why not just... Do rows? Do Axe Handles? As far as isotonic exercise goes this isn't really good for that either, just do planks and wall sits.

@matthewdepalma7941 10 ай бұрын

You are one of the smarter people here..!!

@tw3638 4 жыл бұрын

No offense but this doesn't look at all like training the way you're doing it. I get in an athletic stance and explosively push it.

@mylesf1027 2 жыл бұрын

Depends what your goals and current level are - e.g. if you're aiming to develop power or looking for a strength endurance foundation. For developing core stability, you don't necessarily want to treat it like a plyometric exercise, as you're aiming to train how the muscles engage over long time periods, rather than just fast recruitment for power.