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Pallof press
CoreRotationDifficulty ★GymHome / bodyweightCourtTennisAnti-Rotation
3 MET
≈ 38 kcal per 10 min at 75 kg
How to do it
- Stand side-on to the anchor, handle at your chest.
- Press straight out and hold; resist the pull to rotate.
- Return to the chest.
Coaching cues
- Square hips
- Breathe out on the press
Common mistakes
- Letting the torso twist
Muscles worked
- Obliques
- Core
- Shoulders
- Glutes
Primary: Obliques, Core · Secondary: Shoulders, Glutes
Equipment
Cable machine or Resistance bands