Band Vertical Pallof Press

Setup

1. 01Anchor a band at the bottom of a rack upright.
2. 02Stand facing away from or over the anchor and hold the band at the sternum with both hands.
3. 03Step forward until there is tension with the hands at the chest.
4. 04Brace the abs, tuck the ribs slightly, and squeeze the glutes.

Execution

1. 01Press the hands from the sternum straight up overhead.
2. 02Hold the top position while the band tries to pull you into an arch.
3. 03Keep the ribs down and the pelvis level throughout the hold.
4. 04Lower the hands back to the sternum under control and repeat.

Checkpoints

• -Lower back does not increase its arch as the arms go overhead.
• -Ribs stay stacked over the pelvis at the top.
• -Arms finish close to the ears without the head jutting forward.
• -Band tension stays constant, never snapping the arms down.

Common mistakes

• -Arching the lower back to reach full overhead lockout.
• -Flaring the ribs as the hands pass the face.
• -Using too heavy a band and cutting the range short.
• -Losing glute tension so the pelvis tips forward.