Pallof presses are a basic exercise. You can develop a rock hard midsection and a bulletproof core. You are training your core to withstand forces that pull your spine into rotation and lateral flexion.
You can also add a more vertical print direction to your Pallofs. Here’s how to hit your core from all angles.
The half-kneeling vertical Pallof press
The Pallof Vertical Press trains your front core in an anti-extension pattern. That is, it trains your core to withstand spinal elongation, and your pelvis is drawn into an anterior slope.
How it goes
- Adjust the cable so that it starts approximately at head height. You can adjust from here depending on how it feels and what is comfortable.
- Use a semi-kneeling position as it emphasizes the “stacking”
- Once you’ve done it, get your Pallof vertical presses in a kneeling, standing, or staggered position. Just no clown stuff on a stability ball, please.
Half-kneeling vertical Pallof press from side to side
Using side-to-side motion with the cable (or tape) is also an option.
There is a shorter lever above the head, which makes it a better choice if your shoulders are having trouble getting fully above the head due to pain or lack of mobility.
It also puts less torque through your spine and hips, so it’s an easier option when you’re lacking in the core department. The novelty factor of the side-to-side action also makes it interesting.
Generally, try 2-3 sets of 10-20 repetitions on each leg held above for 1-2 seconds. Alternatively, longer hold times also work well. Start with 10 second heavy holds and go from there.
Related: Adamantium Abs – 6 Core Exercises You Need Now
Related: 4 Great Ab Exercises That Nobody Is Getting Right