Pallof press

How to do it

1. Stand side-on to the cable with the feet about shoulder-width.
2. Hold the handle with both hands at the chest and step out until the cable is taut.
3. Brace and press the handle straight out in front of the chest.
4. Hold for 2 seconds without letting the body turn, then bring it back.
5. Finish all reps facing one way, then turn around.

Common mistakes

• Letting the torso rotate towards the anchor.
• Leaning away.
• Shrugging.

Breathing and tempo

Breathe out as you press and keep breathing through the 2-second hold. Slow, steady reps.

Make it harder or easier

Harder: More load, a longer hold, or a narrower stance.

Easier: Lighter load, or a half-kneeling stance.

Sets and reps

Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.

Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.

Safety

• A low-risk way to train the core to resist twisting.

Swaps

Nothing in this list trains the same muscles the same way; use the easier or harder version above.