Looking for a great abs exercise to strengthen your core?
In this video, I’m going to show you five variations of the Pallof Press with the band.
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Now I love doing the Pallof Press in the gym with a cable. But like many of you, I don’t have access to a gym right now.
So I’ve been trying it with a band at home.
Benefits Of The Pallof Press
The Pallof Press is a great anti-rotation exercise. And that’s one of the main functions of the core.
The Most Common Form Of Pallof Press
The first variation that I’m going to show you is the Standing Pallof Press, which is the basic one that most people have done before.
Make sure of course, that you’re always doing both sides so that you keep your core in balance.
Standing Pallof Press
You’re going to attach the band and make sure it’s secure. And then you want to go to the point where you’ve got enough resistance, where you kind of feel the tension. You’ll start to learn after a while what’s the best position.
I’ve put the hand under here. So the one that’s on that same side, and then I put the other one over top and then maybe just give it a little bit more tension. And then all you’re doing is pushing forward, extending the arms. And as you do that, you want to pull in with your apps and then release.
You extend, hold for one to two seconds and then back, try to keep your shoulders down.
You don’t want to be lifting up and kind of crunching it here. Drop the shoulders, lift the chest up and then push forward and feel your stomach go in. You’re kind of drawing the belly button in at the same time. Then release and push out and back.
This is a standing one. And of course you want to do this on the other side as well. Turn it around now you’ve got the hand on the other side. So here and then wrap the other one cross and push forward one, two, and then bring it back forward. And then back now.
Split Stance Pallof Press
We’re going to go into a split stance Pallof Press. So your left leg is going to come out in front and then you’re using the right arm here. That’s the first arm. So you’ve got the opposite side. You’re going to reach over same kind of grab one on top of the other and then push forward and back.
Now, as you turn it around, you’ve got your left leg forward. So now you’re gonna go, right, like forward here and left hand so you bring it across and push out In the standing position again. Exactly the same. Pull it the arm, other one over top.
Pallof Press Circles
Now what you’re going to do is circle. So these are Pallof Press circles. So you’re just going around clockwise first, rotate around.
Make sure that you get the tension and that you’re pulling your abs in every time you go forward with the arms And then rotate in the other direction, just to challenge yourself in the other position. Again, make sure that you’re keeping the shoulders down, that they’re not lifting up. You don’t want to create too much tension in the traps with this.
You want to focus on the abs and the anti-rotation movement. And of course you want to switch it up to the other side as well, and then do the rotations clockwise and counterclockwise.
Kneeling Pallof Press
Now you’re going to get into the kneeling position.
Or their hand on top and push out, pull your stomach in. And then bring the arms in.
Breathe out, push the air out and pull your stomach in at the same time. As you’re pulling your arms out in front. And then release. And again, we’re going to switch it over to the other side. The other arm over it allows you to see what I’m doing in the other position.
Over it allows you to see what I’m doing in the other position. So you can see how I’m lined up and nice and straight, really pulling the ads in every time the arms are extended. Now we’re going to go into the half kneeling power press.
So left leg is out. Right arm, grabs the band, and then you’re gonna pull in and push out. Now, when you’re switching to the other side, right, knee is up left. Arm is in front and then push out.
How To Set Up Your Abs Workout
Now, of course you don’t have to do all five variations of the pallet press each session. What I suggest you do is just pick one variation and do two sets of 10 reps on either side. And then you can do that for a couple of weeks. Then move on to a different variation just to give yourself some variety.
You’re still getting the anti-rotation benefits of the Pallof Press, but you’re not going to get bored.
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