Exercises / Core / anti-movement
Pallof press
Core / anti-movement Cable Complexity 2/5
Working position
Setup
Stand side-on to a cable at chest height, hands at the sternum.
Execution
Press the handle straight out, resist the rotation, then return.
Coaching cues
- Do not let the torso twist
- Ribs down, glutes on
- Press slowly
Common fault
Torso rotating toward the machine
Fix: Step closer to the machine to reduce the moment.
Muscles trained
Primary: External oblique (obliques)Transversus abdominis (TVA)
Secondary: Rectus abdominis (abs)
Regression and progression
Easier: Dead bug
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.