Pallof Press

How to perform it

1. 1Preparation and positioning. Set the pulley to the prescribed height, attach the handle securely, check the cable path, and select a load that leaves the stack controlled.
2. 2Starting position. Stand side-on to the cable with the handle at the sternum, feet stable, and ribcage over pelvis.
3. 3Concentric / walkout phase. Press the hands forward while resisting trunk rotation and lateral shift.
4. 4End position. Reach the planned distance or arm extension with the trunk and pelvis still facing the starting direction and the cable clear of the body.
5. 5Eccentric / return phase. Return the hands to the sternum without rotating toward the stack.
6. 6Breathing and bracing. Breathe behind a moderate brace rather than holding the breath for the entire rep or set.
7. 7Valid rep. A rep reaches the same distance or arm marker and returns with stable stance, square trunk/pelvis, controlled stack, and no visible extension or rotation compensation.

Common mistakes

• Losing wrist–forearm alignment

  Fix: Stack the wrist over the forearm and adjust grip, handle, or range before adding load.

• Elbows escaping the intended path

  Fix: Use a repeatable elbow angle that keeps forearms supportive and shoulders controlled.

• Creating range with the lower back

  Fix: Keep ribcage over pelvis and stop at the shoulder range you can own.

• Bouncing or dropping the bottom

  Fix: Lower under control to a fixed marker and reverse without rebound.

Safety

• Adjust the machine to the user, verify the selector pin/attachment and safety stops, and keep hands, clothing, and other people clear of the moving lever, cable, and stack.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressions & alternatives

• regressionHalf-kneeling short-lever Pallof Press— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Pallof Press.
• progressionLong-lever Pallof Press or Walkout— Increase load, range, instability, or skill demand after Pallof Press is repeatable through the planned volume with reserve and no technique drift.
• alternativeSuitcase Carry— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Pallof Press is impractical or poorly tolerated.