HALF-KNEELING CABLE PALLOF PRESS

Custom Training: Half-Kneeling Cable Pallof Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

1. 1

   Take a stable half-kneeling position side-on to a chest-height pulley and press without rotating the pelvis.

2. 2

   Press the handle away from the chest while resisting the pull that would rotate the trunk.

3. 3

   Bring the handle back slowly without changing the torso position.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Twisting toward the anchor or leaning to avoid the resistance.