Pallof Press

What it is

This anti-rotational movement builds core stability using a cable machine. You'll primarily engage your abdominal muscles to resist the pull, while your chest, shoulders, and triceps assist in the press. It strengthens your trunk's ability to prevent unwanted twisting.

Technique tips

• Keep your core braced and stable throughout the entire movement.
• Maintain a hip-width stance with knees slightly bent for balance.
• Press the handle straight out, fully extending both arms with control.
• Actively resist any rotation of your torso towards the cable source.
• Hold the extended position briefly before returning to your chest.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.