Pallof Press Tutorial

DESCRIPTION/INSTRUCTIONS:

1. Tie a band around the post of a squat rack around belly button height.

2. Grab the band with both hands and stand facing sideways to the rack.

3. Step out a bit so that there’s tension on the band, then get into a quarter squat position with your feet shoulder width apart and your abs tight.

4. Hold the band with both hands around belly button height, and slowly extend your arms until your elbows are fully locked out and the band is straight out in front of you, then return to the start position.

HELPFUL CUES:

1. Grab the band with your outside hand first. Holding the band this way is more comfortable than grabbing it with your inside hand first.

COMMON MISTAKES:

1. Pressing the band diagonally to the left or right instead of directly out in front of you. This is cheating. Keep those abs tight and don’t let the band go anywhere other than straight ahead.

2. Standing up tall instead of being in a quarter squat position. Sitting your butt back a bit will help with balance and stability as you perform this exercise.

COMMON VARIATIONS:

1. Palloff Press Hold