Movement of the Week: Pallof Press

This is one of my favorite movements because I can use it throughout nearly every phase of care.

The Pallof press is an anti-rotation exercise. For this movement the core's job isn't to move, it's to resist movement. You press out against a band or cable that's trying to twist you toward the anchor, and you don't let it.

Why This Movement, Why Now

What makes this movement useful is how it meets people where they are.

For someone in the acute phase who's still afraid to move, we can work those core muscles isometrically. No spinal movement, no daunting positions, just bracing against resistance. That builds strength and confidence at the same time.

For someone further along, we increase the load and it becomes real anti-rotation training. The kind that matters when you're carrying something heavy on one side, reaching across your body, or catching your balance when something pulls you off-center.

For an athlete in the Return phase, we load it up and train anti-rotation to influence force transfer. When you throw, swing, or change direction, power from your legs has to travel through your trunk. If the trunk can't stay stable, energy leaks. This builds the stability that makes that transfer clean.

Same movement. The demand scales. The intent shifts depending on where you are.

It's not the end-all-be-all — it's one tool. But it's a tool that earns its place because it grows with you.

The Movement

Stand sideways to a cable or band anchored at about chest height. Hold the handle at your chest with both hands.

Press straight out. Hold. The resistance is trying to rotate you toward the anchor. Don't let your hips or shoulders turn.

Bring it back. That's one rep.

Do both sides.