Performance Exercise Series: The Half-Kneeling Pallof Press

Performance Coach Justin Moore demonstrates the half-kneeling Pallof press.

The half-kneeling Pallof press is an excellent anti-rotation exercise for developing core strength and stability. The key is to resist the rotation of the band throughout the entire movement by activating your core. Begin in the half-kneeling position with the knee farthest from the anchor point up. The front knee should be at a 90 degree angle with the heel firmly planted on the ground. Avoid excessive arch in the lower back by activating the anterior core to maintain a neutral spine. Take a deep breath and activate your core as you extend the band straight out in front of your chest. Hold that position briefly, then raise the band over your head. Maintain that position then exhale fully. Lower the band and return it to your chest, passing through each position once again. Repeat for 3-4 sets of 8-12 reps each side. Be sure to switch legs so that the outside leg is always up when you switch sides.

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