The Pallof press is an anti-rotation exercise: the cable pulls you sideways while you press the handle out and refuse to turn.
1Starting positionStart2End positionFinish
Setup
Stand side-on to a cable with the handle at chest height, both hands on it. Step out until the cable is taut, feet shoulder-width, knees soft. Press the handle out and hold.
Execution
Set the handle at chest height, stand side-on to the tower, take it in both hands and step out to arm's length — cable tight.
Exhale and press your hands straight out from your chest, holding your torso so the cable can't twist you.
Hold for a couple of seconds, then inhale and bring your hands back to your chest. Same reps facing the other way.
Common mistakes
Your torso turns toward the stack — that's exactly what you're there to stop.
Standing too close — the cable should pull noticeably.
Holding your breath the whole set — breathe steadily and still hold the position.
Rushing — pause with your arms out for two or three seconds.
