Trunk and anti-rotation exercise
Pallof Press
Build trunk stiffness against rotation, which is how force actually transfers in contact.
- Equipment
- Cable machine, resistance band
- Sides
- One side at a time
- Positions
- All positions
Setup
A cable or band anchored at sternum height, standing side-on with the handle at your chest.
How to do it
- Stand side-on to the anchor with your ribs down and brace hard, then press the handle straight out in front of your sternum and resist the pull that tries to rotate you.
- Hold briefly, return, repeat.
- Do 3 sets of 8 to 12 per side or 3 sets of 20 to 30 second holds.
- Keep breathing throughout.
Coaching cues
- Press straight out from the sternum
- Resist the rotation - that's the exercise
- Ribs down, keep breathing
Common mistakes
- Letting the trunk rotate towards the anchor
- Holding your breath through the set
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Light to moderate | 3 | 8 to 12 per side | 60 sec |
Related exercises
- Weighted PlankProgress trunk bracing by adding load rather than adding time.
- Dead BugLearn to brace against extension before you load a hinge.
- Landmine RotationTrain hip-to-torso separation for passing and fending.
- Farmer's CarryBuild grip, trunk and trap strength with almost no specialist equipment.
- Suitcase CarryBuild lateral trunk stiffness for one-shouldered contact.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.