Band vertical Pallof Press Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Band
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Rectus Abdominis, Transverse Abdominis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Vertical Pallof Press
How to: Band vertical Pallof Press
- Attach a resistance band to a stable point at waist height.
- Stand with your side facing the anchor point, holding the band with both hands.
- Step away from the anchor until there is tension in the band.
- Keeping your feet shoulder-width apart, press the band straight out in front of you.
- Hold for a moment at full extension, then return to the starting position.
- Repeat for the desired number of reps.
Common Mistakes
- Rounding the back during the press.
- Not engaging the core effectively.
- Using too much momentum instead of controlled movements.
Modifications
- Use a lighter band to start with for beginners.
- Perform the press from a kneeling position to reduce strain.
Tips
- Maintain a neutral spine throughout the movement.
- Focus on controlled movements to engage the core effectively.
- Make sure the band is secure and provide enough resistance.
Band vertical Pallof Press Alternatives
Tags
core
stability
strength
waist
obliques
band