Exercises You Should Be Doing: Pallof Press ISO Walk Out
It’s been a while since I’ve done one of these, and since I’m sitting here stuffing my face with a peanut butter and banana sandwich, and only have like 15 minutes before I need to leave to go to work, lets get right to it.
What Is It: It’s the Pallof press, albeit with a subtle tweak. Instead of just standing there in one place as you would with the original version, here you’re going to add lateral movement, which makes the exercise noticeably more challenging to the core as well as the hip stabilizers.
What Does It Do: Trains core stability, as well as activates the hip stabilizers. Trust me, it’s harder than it looks.
Key Coaching Cues: You’re going to start with an athletic position – feet slightly past shoulder width apart, shoulders retracted, and knees slightly bent. “Press” the cable out and hold with your arms fully extended out in front of you. From there, you’ll want to brace as hard as you can, and then side shuffle away from the cable apparatus. It’s important, though, that you keep your hips level throughout the duration of the exercise. Two cues I like to use are:
Pretend your hips are the headlights of a car – they must stay level
Act as if your hips are a glass of water – you don’t want to spill anything onto the floor.
Either one will work, and should get the point across. All in all, you want to side shuffle as far out away from the apparatus as you can (generally 4-5 shuffles), and then back for a total of 3-5 reps/side per set.
And let me just say right off the bat, you won’t need to use a ton of weight with this exercise. Far too often, people load this up and end up butchering it to the point where it defeats the whole purpose of the exercise in the first place. So, don’t be a hero. Honestly, I’d be surprised if anyone could go past the 3rd-4th pin on the weight stack.
Try it out today and let me know what you think!