The Pallof press with rotation is a trunk control exercise that challenges the deep abdominals, obliques and spinal stabilisers, with support from the glutes and hips. It combines resisting unwanted rotation during the press with a controlled trunk rotation, helping to improve core strength, rotational control and the ability to transfer force through the trunk during everyday and sporting movements.
- Attach a resistance band or cable at approximately chest height and stand side-on to the anchor point.
- Hold the handle or band with both hands at the centre of your chest.
- Stand with your feet about shoulder-width apart, knees slightly bent and weight evenly distributed.
- Gently brace your abdominals and keep your ribs stacked over your pelvis.
- Press your hands straight out in front of your chest without allowing the resistance to pull your body towards the anchor.
- From the extended position, slowly rotate your chest and arms away from the anchor point, allowing your trunk to turn in a controlled manner.
- Keep your pelvis stable and avoid excessive movement through your hips or lower back.
- Reverse the rotation, return your hands to the centre, then bring them back towards your chest with control.
- Complete repetitions as prescribed by your physiotherapist.