Exercise Guide
Cable Pallof Hold
The Pallof press held at full extension for time instead of pressed for reps. Pure anti-rotation, and the version that exposes how long you can actually hold the position.
BeginnerStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Cable
Difficulty
Beginner
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
GlutesShoulders
How to Perform
- 1
Set a cable at chest height and stand side-on with the handle in both hands at your sternum.
- 2
Step out until the cable is taut and set your feet shoulder-width apart.
- 3
Press your hands straight out in front of you and hold them there.
- 4
Resist the rotation for the target time, then switch sides.
Tips
- ★Breathe normally through the hold - bracing by holding your breath is a short-term trick.
- ★The moment your torso starts to turn toward the stack, the hold is over.