04/28/2026
One way to strengthen a muscle is to resist motion. We can add weight and/or move our body in such a way that the muscle we are trying to strengthen has to resist the motion by maintaining a certain position. When we strengthen the core, we want to apply the same principles. One example of this is the Pallof Press.
In this example, the athlete is positioned in the half kneeling position.
Pull the band laterally
Grasp the band with both hands
Press the band forward
Perform the number of reps that you can do well
Turn 180d and face the other way and perform another set.
This exercise works the core by:
The L external oblique works extensively to counteract the rotation (resisting the urge to rotate to the R side)
Both external and internal obliques work together to compress the abdomen
The press forward increases the leaverage making you contract more to prevent being pulled to the anchor point
Re**us abdominus and the transversus abdominus work together to stabillize the spine and prevent excess arching of the spine.
If you are looking to try this at home, use a band anchored to a solid, heavy object making sure you won’t pull anything down on yourself. Then follow the instructions above.
Interested in learning more? Click the link in bio to book an appointment to have your movement tested and start your path to better moving joints.
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