Exercise of the Month: The Pallof Press

Mar 27, 2018 13:462 months ago

The Pallof Press promotes core stabilisation, injury resilience, and proper joint alignment and movement.

The “core” is comprised of the rectus abdominus, internal and external obliques transverse abdominus, and erector spinae. Collectively, they create an intricate webbing of muscles around the torso to resist destructive forces upon our spine.

Anti-rotational and stabilisation training can develop a person’s ability to resist potentially harmful rotational and shearing forces during movements in training sessions and day to day life.

Proper core stabilisation and alignment can minimise other compensation patterning (such as excessive lumbar extension, thoracic immobility in the overhead positions, and/or weaknesses while assuming mid line stability movements).

Connect a standard handle to a cable tower, and position the cable to shoulder height. With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.

With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.

Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.

Hold the repetition for 3 seconds before returning to the starting position.

The narrower your stance is, the harder the exercise becomes

• Don’t rush to increase the weight or resistance used, instead tweak the movement by closing-up your stance or into a split stance

• Do not let your body sway back and forth…you are in control!

• Breathe out as you extend your arms away from the chest

• Brace your abs as though you’re going to get punched in the stomach

• Squeeze your glutes

• Keep a tall upper body with chest out and shoulders back

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