Pallof Press

How to do it

1. Setup

   Exhale to stack ribs over pelvis, brace the abdominal wall and keep the spine controlled.

2. Execution

   Move only as far as you can maintain trunk position, breathing behind the brace.

3. Avoid

   Avoid arching the lower back, holding your breath or rushing the repetition.

4. Overload

   When you complete every prescribed set at the top of the rep range with clean form, increase the load by 2.5–5% next session.