Exercise guide
Pallof Press
The Pallof Press is an anti-rotation exercise performed sideways to a cable. As the hands move away from the chest, the abdominals resist the cable's attempt to turn the torso.
Training context
Setup Cues for the Pallof Press
Position the cable near chest or shoulder height and step far enough away to create steady tension. The stance should remain wide enough for balance without becoming rigid.
The chest, shoulders, and triceps press the handle, but the main goal is preventing the ribs and hips from rotating toward the pulley.
Technique overview
Press forward without allowing the torso to turn
Stand sideways to the cable with both hands holding the handle at the chest. Brace, press the hands straight forward, and hold while keeping the sternum and hips facing ahead. Return slowly and complete the same work with the opposite side toward the machine.
Treat this as an overview and use a range, pace, and setup you can control.