ClapMove · clapmove.com
Exercise handout — move better, feel better.
Pallof Press (Anti-Rotation)
The premier anti-rotation exercise. Trains the entire spine chain to resist rotational forces - essential for protecting the spine.
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
machines, resistance_bands
Home Options
- resistance band
Gym
- gym machine + resistance band (No safe home substitute has been reviewed yet.)
No equipment? Try: Resistance band, Cable machine
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 seconds out, 2 second hold, 2 seconds return
Tempo
Step-by-Step Guide
Set up
- Attach band or cable at chest height to your side
- Stand perpendicular to the anchor point
- Hold handle with both hands at chest
- Feet shoulder width apart, knees slightly bent
Step 1 of 6
Brace your core
Step 2 of 6
Press the handle straight out from your chest
Step 3 of 6
The band will try to rotate you - resist this
Step 4 of 6
Hold for 2-3 seconds at full extension
Step 5 of 6
Slowly bring hands back to chest
Step 6 of 6
Complete all reps then switch sides
Breathing
- Exhale as you press out
- Inhale as you return
Form Cues
- Don't let the band rotate you
- Keep hips and shoulders square forward
- Arms go straight, not across body
- Engage your core throughout
Common Mistakes to Avoid
- Rotating toward or away from anchor
- Leaning sideways
- Using arms too much (this is a core exercise)
- Holding breath
- Moving too fast
Safety Information
Use appropriate resistance - you should be able to control the band without rotating. Stop if back pain occurs.
Progressions
Increase resistance, add isometric hold, or perform in tall kneeling or single-leg stance
Regressions
Use lighter resistance, or perform in half-kneeling position for more stability
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.