Pallof Press

Setup

1. 01Set a cable handle at chest height on the column.
2. 02Stand side-on to the stack and grasp the handle with both hands at the sternum.
3. 03Step out until the cable has clear tension.
4. 04Set feet shoulder width apart with a soft knee bend and braced trunk.

Execution

1. 01Press the handle straight out from the chest until the arms are extended.
2. 02Hold the extended position while the cable tries to twist you toward the stack.
3. 03Keep hips and shoulders square to the front the entire time.
4. 04Pull the handle back to the sternum under control and repeat, then face the other way.

Checkpoints

• -The handle travels straight out from the sternum, not toward the stack.
• -Hips and shoulders stay square with no visible twist.
• -Ribs stay stacked over the pelvis, not flared.
• -Tension is constant; the cable never goes slack.

Common mistakes

• -Standing too close to the stack so there is no real tension.
• -Letting the arms drift sideways toward the pull.
• -Loading so heavy that the hips rotate to compensate.
• -Rushing reps instead of owning the pressed-out hold.