Pallof Press With Rotation

Form sequence

1. 01 · setup

   Connect a standard handle to a tower, and position the cable to shoulder height.

2. 02 · align

   With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.

3. 03 · start

   With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.

4. 04 · press

   Facing forward, press the cable away from your chest. You core should be tight and engaged.

5. 05 · rotate · Key step

   Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.

6. 06 · return

   Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.

7. 07 · re-press

   With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.

8. 08 · repeat

   Repeat to failure.

9. 09 · other side

   Then, reposition and repeat the same series of movements on the opposite side.