references
  
      Journal of Physical Therapy Science: "Core strength training for patients with chronic low back pain"
    




Learn how to do the Pallof press with a band or cable machine.

Image Credit: Image Credit: Westend61/Westend61/GettyImages

Image Credit: Image Credit: Westend61/Westend61/GettyImages

  • How to
  • Benefits
  • Tips
  • Variations

John Pallof, a physical therapist in Massachusetts, is credited with inventing the exercise — so it’s named for him. Sometimes you’ll see articles online spelling it as “Palloff,” Paloff," “Palov” or in other ways. Those are just misspellings. It is also sometimes called a cable core press or anti-rotation press.

        Body Part
       
        Abs

With interlaced fingers or a hand-over-hand grip, grab a resistance band that’s set to chest height. Stand with the anchor of the band directly to your left, and step to the left until the band is taut and trying to twist you towards the anchor. At this distance, stand with your feet about shoulder-width apart, and bend your knees slightly. Hold the handle in front of your chest. Brace your core. Slowly press your arms in front of you until they’re almost completely straight. Pause for a beat, then bring them back to your chest. Do all your reps this way, then turn around and repeat with the anchor of the band to your right.

  Show Instructions
  


        Body Part
       
        Abs

You can do this exercise with a resistance band or cable machine. With a band, you can use a heavier or lighter band and/or play with the distance between you and the anchor until the resistance feels right. With a cable machine, add or remove weight to get the right amount of resistance. (Scroll down for a video on how to do the cable Pallof press.)

With a band, you can use a heavier or lighter band and/or play with the distance between you and the anchor until the resistance feels right.

With a cable machine, add or remove weight to get the right amount of resistance. (Scroll down for a video on how to do the cable Pallof press.)

With interlaced fingers or a hand-over-hand grip, grab a single handle that’s attached to a pulley station that’s set to chest height. Stand with the anchor of the cable directly to your left, and step to the left until the cable is taut and trying to twist you towards the anchor. At this distance, stand with your feet about shoulder-width apart, and bend your knees slightly. Hold the handle in front of your chest. Brace your core. Slowly press your arms in front of you until they’re almost completely straight. Pause for a beat, then bring them back to your chest. Do all your reps this way, then turn around and repeat with the anchor of the cable to your right.

  Show Instructions

With interlaced fingers or a hand-over-hand grip, grab a single handle that’s attached to a pulley station or resistance band that will be at your chest height when you kneel down. Kneel on both knees with the anchor of the cable or band directly to your left, and move to the left until the cable is taut and trying to twist you towards the anchor. At this distance, set your knees about shoulder-width apart. Hold the handle in front of your chest. Brace your core. Slowly press your arms in front of you until they’re almost completely straight. Pause for a beat, then bring them back to your chest. Do all your reps this way, then turn around and repeat with the anchor of the cable or band to your right.

  Show Instructions

With interlaced fingers or a hand-over-hand grip, grab a single handle that’s attached to a pulley station or resistance band that will be at your chest height when you kneel down. Kneel on your left knee with the anchor of the cable or band directly to your left, and move to the left until the cable is taut and trying to twist you towards the anchor. In this position, the knee closest to the anchor will be on the floor, and your other foot will be flat on the floor. At this distance, set your knees about shoulder-width apart. Hold the handle in front of your chest. Brace your core. Slowly press your arms in front of you until they’re almost completely straight. Pause for a beat, then bring them back to your chest. Do all your reps this way, then turn around and repeat with the anchor of the cable or band to your right and your right knee on the ground.

  Show Instructions

While the core press is an excellent anti-rotation exercise, it’s not the only one. A few alternatives that also train the core to resist rotation include:

Dead Bug Bird Dog Plank shoulder-toe tap

Something these moves all have in common: They require serious core engagement to keep your torso stable and hips square while you do a movement with only one side of the body. That’s anti-rotation work right there — and it’s a lot more challenging than it looks!

  • Dead Bug
  • Bird Dog
  • Plank shoulder-toe tap

Something these moves all have in common: They require serious core engagement to keep your torso stable and hips square while you do a movement with only one side of the body. That’s anti-rotation work right there — and it’s a lot more challenging than it looks!

            The 5 Best Core Exercises for Beginners, According to a Trainer
           by
          Bojana Galic
          
            The 41 Hardest Ab Exercises to Challenge Your Core Strength
           by
          Greg Presto, CPT
          
            The 7 Best Oblique Exercises That Aren't Side Planks
           by
          Amy Marturana Winderl
        


      Journal of Physical Therapy Science: "Core strength training for patients with chronic low back pain"