Exercise Library
Pallof Press In Squat
Attach a band to a rack around waist height and stand at its side with the loose end of the band held in both hands at the chest. Stand far enough away that there is tension on the band, and sit into the bottom of a squat.
In the squat position, keeping your trunk braced and not allowing any part of your body to move except the arms, slowly press your hands straight forward from your chest until the arms are straight. As your arms straighten, the band will pull more, forcing you to resist the rotation to maintain your position. Repeat for reps or perform an isometric hold.
Purpose
The Pallof press in squat trains anti-rotation trunk and hip stability specific to the squat.
Programming
The Pallof press in squat can be done with other trunk and accessory work at the end of a training session. Perform 3-5 sets of 10-20 reps, or isometric holds of 20-30 seconds.
In the squat position, keeping your trunk braced and not allowing any part of your body to move except the arms, slowly press your hands straight forward from your chest until the arms are straight. As your arms straighten, the band will pull more, forcing you to resist the rotation to maintain your position. Repeat for reps or perform an isometric hold.
Purpose
The Pallof press in squat trains anti-rotation trunk and hip stability specific to the squat.
Programming
The Pallof press in squat can be done with other trunk and accessory work at the end of a training session. Perform 3-5 sets of 10-20 reps, or isometric holds of 20-30 seconds.
