Core Press Out (Pallof Press)


Set a cable or band to chest height.

Stand a couple feet away from the cable or band.

Stand with your feet directly under your hip bones.

Align your rib cage directly over your pelvis.

Press the cable or band directly out in front of you.

DO NOT allow the band to pull your body into a rotation. Can you feel your abdominals engaging to resist the rotation?

Hold for 5 seconds.

Breathe easily through your nose. Keep your shoulders, neck and jaw relaxed.

Repeat for 5 - 10 repetitions.