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The Pallof Press, And why you need it!

Updated: Jul 10, 2023

The Pallof press is an effective exercise that targets the core muscles, which are crucial for stabilising the spine and improving overall functional strength. When it comes to lifting and functional training, having a strong core is vital for technique efficiency and minimising your chance of injury. For most of you on the 5 Week Strength program this movement will be very new.

Why have we added this into the 5 week program, and what are some of the benefits?

Improved core stability

The Pallof press is an excellent exercise for targeting the rectus abdominis, obliques, and transverse abdominis muscles, which are all essential for core stability. By doing this exercise regularly, you can strengthen these muscles, which can help to prevent injury and improve your performance in other exercises and activities.

Increased functional strength

Functional strength refers to the ability to perform everyday tasks with ease. The Pallof press is a functional exercise that mimics real-life movements, such as lifting and twisting. By doing this exercise, you can improve your functional strength, which can help you not only maximise your lifting potential, but also perform daily tasks with ease.

Improved posture

Poor posture is a common problem that can lead to back pain and other health issues. The Pallof press targets the muscles that support your spine, which can help to improve your posture and reduce the risk of back pain.

Better sports performance

Athletes who require rotational power, such as golfers and baseball players, can benefit from the Pallof press. This exercise can help to improve their rotational strength and power, which can translate to better performance on the field.

Versatile exercise

The Pallof press can be done with various equipment, including cables, resistance bands, and dumbbells. This makes it a versatile exercise that can be performed in different settings and with different fitness levels.

How to do the Pallof press

To do the Pallof press, follow these steps:

Stand perpendicular to a cable machine, resistance band, or anchored weight.

Grab the handle with both hands and stand far enough away from the anchor point to create tension in the cable or band.

Bring the handle or band to your chest and stand with your feet shoulder-width apart with a soft knee bend.

Brace your core and press the handle away from your body. Avoid twisting or rotating your torso.

Hold for a few seconds and then return the handle/band to your chest.

Repeat for 10-12 reps on each side.

This exercise is safe and simple to perform and can be done with various equipment, making it a versatile exercise that can be done by anyone. If you're looking to improve your core strength and stability, consider adding the Pallof press to your workout routine, or sign up for our 5 Week Strength program and build a stronger functional body!

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