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Exercise handout — move better, feel better.
Pallof Press - Standing
The standing version of Pallof press. Stand sideways to a cable or band and press out, challenging your core to resist rotation.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Cable machine, Resistance band
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 seconds out, hold 2 seconds, 2 seconds back
Tempo
Step-by-Step Guide
Set up
- Anchor band at chest height
- Stand with feet hip-width apart, side to anchor
- Hold handle with both hands at center of chest
- Stand far enough to create tension
Step 1 of 7
Brace your core
Step 2 of 7
Press the handle straight out from your chest
Step 3 of 7
Arms extend fully in front
Step 4 of 7
Resist the pull trying to rotate you
Step 5 of 7
Hold extended for 2-3 seconds
Step 6 of 7
Return hands to chest with control
Step 7 of 7
Complete all reps, then switch sides
Breathing
- Exhale as you press
- Inhale as you return
Form Cues
- Pretend you're pushing against a wall
- Stay tall, don't lean
- Keep hips and shoulders square
- Breathe throughout
Common Mistakes to Avoid
- Letting body rotate
- Leaning away from anchor
- Not extending arms fully
- Using too much resistance
Safety Information
Start with lighter resistance. Focus on stability, not strength.
Progressions
Add overhead reach or split stance
Regressions
Do kneeling version or use lighter resistance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.