Pallof Press

This isometric core exercise builds stability, strength, and control through side-loaded resistance.

Instructions

1. Attach a handle to a cable machine set to shoulder height.
2. Stand sideways to the machine and grasp the handle with both hands.
3. Hold the handle against your chest, then step away to create tension.
4. Press the handle straight out in front of you, resisting any rotation.
5. Pause for a few seconds, then return to the start with control.
6. Complete your set, then switch sides and repeat.