Gill Training Systems Move well first, then move strong and often!
Related Articles
The Pallof press is a staple core exercise in most if not all of my strength training programs. I have written about the Pallof press before and you can find out why I like them so much HERE .
My goal today is to give you a couple variations to help you spice things up with your training. But first, let’s go over some basic cues when performing any Pallof press variation
Cues to Remember
-Assume athletic position; feet shoulder width apart, chest up and shoulders back.
-Pull ribs down and in to activate your anterior core.
-Press out slow and controlled until arms are fully extended.
Pallof Press Variations
Kneeling Pallof Press
I group the tall kneeling and half-kneeling Pallof press variations into one section. Both are great variations to stress the core as you can’t use your legs down the chain to create stability. The core musculature must provide the stability instead of “cheating” with the leg.s
Angled Pallof Press
Your core works in a 3D nature, resisting movement in all directions. So make sure to change the angle of the pull from the cable or the band. Here is an example with the band pulling down at a 45 degree angle as well.
Pallof Press with a Dowel
By inserting a dowel inside the band, you add a bit of instability into the exercise. The further your hands get away from the band, the more instability it creates.
Pallof Press with Shoulder Flexion
Adding shoulder flexion stresses the anterior core in an anti-extension manner on top of anti-rotational as well.
Pallof Press with Squat
Adding in a squat requires a whole new level of stability during the pallof press. It is also a fun way to challenge the squat as well! Many of the same cues are pertinent with the stationary variations when performing a squat as well.
Tsunami Pallof Press
This is a fun variation. By adding a 5 pound plate to the band and using some momentum, you can create a ton of stimulus to this exercise. Start off with 5 quick presses to get the weight moving in an ossicilating manner and then hold for 5 secs as the weight tries to move you. This will light up your core musculature like no other.