Could This Be the SAFEST & Most Effective Core Exercise? (Anti-Rotational Pallof Press)
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- เผยแพร่เมื่อ 21 ส.ค. 2024
- *This COULD be the most effective core exercise you'll ever do. And the best part about it is that it's also one of the safest!*
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What makes the Pallof Press such a great core exercise is that it forces you to brace your core and glutes to stabilize and resist rotation. And if you didn't know, the primary function of the core is to resist rotation, flexion, and extension, not to initiate those movements.
When most people go to execute their "core strength workouts", they tend to focus on nothing more than the all too common movements of simple crunches and leg raises. While these exercises do have their place in a complete core routine, the truth is that your core actually extends way beyond these surface level muscles.
If you really want to improve core strength as effectively as possible, one of the best exercises you can include in your program is the Pallof press. The Pallof press is one of the very best core strengthening exercises out there since it trains your core muscles based on their true function, which is to act as a stabilizing center.
Proper Pallof press technique and form is very simple. Just grab a cable at chest height... take a couple steps out to the side... and then press the cable straight out in front of your body while resisting rotation. Use slow and controlled reps.
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do you turn around and do it on other side as well? Thanks
Excellent video! I appreciate that you took the time to explain it thoroughly, and explain the "why" as much as the "how."
You're very welcome!
Yup, great exercises for stabilization and that are safe for your low back. Had lumber surgery in Sept that was 100% successful and my PT also had me doing these. The top challenge I found was standing on a bosu flat side up, drop the weight and build it back up again. Great video!💪🏼
Thanks
Thanks so much!! I have watched many videos of this exercise and never understood them. This video was so clear and concise in both explanation and demonstration! I will def incorporate them into my routine!
Hey CORE lovers!! Thanks for checking out this video. If you have a question or comment, we'd love to hear it. Post it now!!! What's your favorite core exercise??
No. There needs to be resistance coming from a horizontal plane of motion, not vertical. A weight plate will pull you down. Resistance from the side pulls you to the side.
Thank you very much I've been searching for something safe for my back .
Very helpful video and tutorial. Thank you very much Ryan Gosling!
Glad it was helpful!
It's A MUST I try this. I'll try this at my next workout.
Great move Coach💯🔥💯 see your whole core engagement
MrDesertmike 💪
I'm trying to fix my anterior pelvic tilt and think this will really help as it targets abs as well as glutes with the half kneel. I've never seen this movement before. Thanks so much!
Great to hear, Zareth! Good luck and keep us updated with your progress.
Started a week ago nice!
Will use the kneeling one on. My leg day I think. Cheers bro
Thank you for very well explained paloff press excercise! I watched some movies, but yours is the best!
Wow, thank you!!
Good stuff
Great exercise! I'll try it out for sure, I really like doing core work and have a very strong core🌹👸👑💗💗💗💗😃
Princess Vanessa thanks for commenting!
it's named after John Pallof
Thank you coach🌹
Sure thing, Angelina!
Good grief these are fantastic! Thanks for sharing!
Thanks for watching
Thx
Pro CF you're welcome!!
Just facing one way or do u turn around and face other direction as well?
Ivan Wyatt Both directions.
Should you change sides?
Always work both sides
Can you this be done daily? Thanks for uploading.
Pascal 0 There are many variations to do and if you mix it up everyday, you’ll be good to do this everyday.
When I do this exercise standing, I feel it in my hamstring closest to the weight stack.
Shaine MacDonald Yes, your legs are stabilizers too! Totally normal.
Do you switch the way you face after?
Yes, exactly, just turn and repeat for the other side.
I wish you had added the instruction to do both sides in the video! I was shown the Pallof press by my PT & facing BOTH ways was the way I was taught.
I'm interested to know where I can find that small floor pad for knees. Very interested please share
Family Dollar store gardening section (knee protector),.....you guessed it....$1. www.dollartree.com/Garden-Collection-Foam-Kneeling-Pads-6-189-x15-188-/p298408/index.pro
Nice!! I said a towel or a pillow but this works too!
3 sets of 12 on both sides?
does this do the whole core like lower abs and everything
Great exercise butt kicker
You bet!! 💯
How many days per week for exercise?
Cool :)
😎
My PT makes me do it with both knees on the ground like you did in the second method but kneeling on both legs. I’m really struggling to feel anything in my core when I do it. Any tips?
Try to really make the mind body connection, slow the rep down
@@Criticalbench Thank you, I’ll work on this!
Awsome
Thank you for watching!
exercise
Can these be done with resistance bands?
Yes! Give it a try. Thanks for supporting the channel!
After a few reps, I feel it in my shoulders especially on the arm that's holding the handle as well, should fhat not be the case?
Might be putting too much weight on so your shoulders getting too much work stabilizing.
@@Criticalbench I've only started doing this recently as someone who has low back pain. I've tried 5kg less and it doesn't put much resistant as I'd like but I do understand
Also make sure your shoulder blades are locked in place.
I have a weak transverse... Do you actually know someone who has used this exercise and had their trans physically pull in and help flatten there lower stomach (muscle wise obviously not fat )
how many times a week should I do this? and how many reps and sets?
That is really up to you and what your current strength and condition is. If you can do this 3 times a week, working 10-12 reps for 3-4 sets, that is great. Start where you can & challenge yourself to always improve as you build strength.
Idk why but this hurts my upper back between my shoulder blades.
We really cannot say why either, however, we do suggest not doing this if it causes you pain.
Can we do it with free weight ?
No
Disagree with comment about resistance bands... they are superior to weight stacks.
SwordofDamoclese1 How so?
What about for GIRLS ?😅
Girls can do these 👍
This is not helpful at all!!!!! It's VERY helpful! Dankuwel coach!