La Pallof press is an anti-rotation exercise that trains the largest muscles and smaller ones around the spine to resist a twisting motion.
This exercise is done with a resistance band or cable in front of the torso as you push it out and bring it back towards the torso.
This tension keeps the training constant core to ensure that the torso remains forward; since the lower back is not designed for rotation, this is a great exercise for resisting the forces exerted on the spine by exercises such as squatting e deadlift.
Index
How is the Pallof press performed?
Let's see the steps to best perform this exercise:
- Stand parallel to the cable machine or resistance band anchor point and grasp the handle or band with both hands
- Make sure your torso is forward and bring your hands to the center of your chest
- Slowly push out and slowly bring your hands back to your chest.
Muscles involved
Although this exercise trains the muscles that resist rotation, it also involves important muscles of the upper and lower body.
Among the lower muscles involved we have:
- Internal and external oblique abdominals
- Rectus abdominals
- Buttocks
Among the muscles of the upper part we have:
- Rotator cuff
- Upper back
- pectoral
Benefits Pallof press
The spine is involved in all movements, both when exercising and when performing daily activities.
We see all the benefits of the Pallof press:
- Resist the forces on the spine: this will allow you to move better and lift more weight.
- Improvement of the force anti-rotation: developing stronger abs in the rotational plane can improve the ability to stabilize the spine and hips during explosive movements, such as swings and strength exercises such as squats and deadlifts
- Versatility: the Pallof press is a versatile exercise for training core strength and mobility from all angles; improves hip and core stability and increases resistance to flexion, extension and rotation of the spine.
- Side plank variant: not everyone has enough strength in the shoulders, oblique abdominals, or hips to best perform the sides plank; the Pallof press trains the same muscles and is easier to perform
- Great warm-up exercise: performing the Pallof press before deadlifts will help prepare the muscles (just like plyometric jumps before squats) around the core to provide the tension needed to protect the spine.
Common mistakes
- Moving the torso: keeping the torso forward is a must, but some use too much resistance; this causes the torso to rotate and therefore all advantages disappear.
- Keep your shoulders up: the shoulders must be kept low and the chest high, only in this way all the muscles do their job correctly
- Arching the lower back: this may not benefit the core and all benefits will disappear; Maintaining a high posture with tight buttocks will help keep your back from arching.
And you, do you perform the Pallof press in your workouts? Let us know in the comments and remember to follow us on our telegram channel
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