Exercise Library
Coreisolation

RESISTANCE BAND PALLOF PRESS

Custom Training: Resistance Band Pallof Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Stand side-on to a securely anchored chest-height band and hold the handle against the chest with both hands.

  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

Custom Training: Resistance Band Pallof Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep the shoulders and hips level throughout the press.Record the band and anchor setup consistently. Enter a load only if its resistance is known; do not invent a kilogram value.

COMMON MISTAKES

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

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Resistance Band