How to perform Band Pallof Press with proper form

Starting Position

1. Anchor: Attach a resistance band at chest height and stand side-on to the anchor point.
2. Grip: Hold the band with both hands at the center of your chest, arms bent.
3. Body: Stand with feet shoulder-width apart, knees slightly bent, core braced. Step away from the anchor until the band has tension.

Movement

1. Pressing Phase:

   • Press the band straight out in front of your chest until the arms are fully extended.
   • Resist the band's pull that tries to rotate your torso toward the anchor - keep your shoulders and hips square.

2. Returning Phase:

   • Bring your hands back to your chest under control without letting your torso twist.

Key Points

• The goal is to resist rotation - your torso should not turn toward the anchor at any point.
• Brace your core and squeeze your glutes to stay stable throughout.
• Press slowly and hold the extended position briefly for maximum anti-rotation demand.