Exercises You Should Be Doing (Pallof Press)

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Everyone is always looking for a new way to train their “core.” One of my favorite movements is the Pallof Press. Here, we’re training core stability (or anti-rotation), which is the main function of the abdominals in the first place (not trunk flexion: ie, crunches).

Key Points to Remember:

1. Stand perpendicular to the apparatus (you can use a Functional Trainer or a regular cable/pulley system) with the arm set at chest level.

2. Assume an “athletic” stance (knees slightly bent, feet just past shoulder width apart, chest high, butt back).

3. Begin with the handle right against your sternum. Brace your abdominals. “Press” the handle away from your body until your elbows lock. Do not let the weight/cable rotate you in any way (essentially you’re resisting the pull of the weight). Pause for a second, and then return to the starting position. Repeat. Once you complete all your reps on one side, switch and perform your reps on the other.

4. Be amazed at how many people now want to hang out with you.

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