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Exercise handout — move better, feel better.
Pallof Press (Band/Cable)
Anti-rotation core exercise using band or cable resistance. Excellent for training the core to resist twisting forces that stress the SI joint.
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
No equipment? Try: resistance band, cable machine
Dosage
2
Sets
12
Reps / Time
45 sec
Rest
2 sec press / 1 sec hold / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Anchor band at chest height
- Stand sideways to anchor point
- Hold band handle at center of chest with both hands
Step 1 of 5
Start with band at chest
Step 2 of 5
Press arms straight forward
Step 3 of 5
Resist the band trying to rotate you
Step 4 of 5
Hold briefly with arms extended
Step 5 of 5
Return to chest with control
Breathing
- Exhale as you press out
- Inhale as you return
Form Cues
- Stay tall - don't lean away from band
- Resist rotation through entire body
- Core stays braced throughout
- Don't let band pull you
Common Mistakes to Avoid
- Rotating toward or away from band
- Leaning to compensate
- Not bracing core
- Using too heavy resistance
Safety Information
Start light. Stop if causes painful twisting.
Progressions
Heavier band, step-out stance, longer holds
Regressions
Lighter band, kneeling position
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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.