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The Kneeling Pallof Press should be a staple in your exercise programming. Some of my clients love it.
And here's why.
What's So Great About The Palloff Press?
The Pallof press is a exercise that target the entire core, including the shoulder and the hip flexors. It's a great anti- rotational core exercise which challenges the balance, stability and co-ordination.
Incorporating bands into this exercise rather that using fixed pulley cables is a great way not only to train this movement but the strain that the individual puts through the band challenges the core to stabilise even more than it would with cables. As the band is pushed away from the body the core stabilisation intensifies keeping the body and core in a strong position.
This is a great movement to finish off any workout to help target the core, So forgot sit ups and crunches us this movement to develop the six pack abs you desire.
The Half Kneeling Pallof Press
How Do You Do It?
The in's and out's in preforming this movement well.
Pretty straight forward and before you know it your core will be on fire. Don't believe me, why not give it a go next time you are in the gym.
Why Is This Exercise So Effective?
The core is designed to stabilise the spinal column and prevent movement. So it makes sense to train it up to prevent rotation. To many times we are stuck with what to do for a core movement and end up doing sit ups. By doing this movement you are training those often neglected muscles of the core.
The internal tension you create by squeezing the glutes, shoulder and core together the more you will feel the movement. The expression you hear thrown around the gym a lot by trainers is squeeze your core. What they mean by this is create internal tension and this movement is one of the best ways to "feel" that internal tension,
As with most movements you can increase the challenge with this movement and simple addition would be to move further away from the anchor point putting more strain on the band.
This movement is a perfect finisher to any workout. Try starting with 2-3 sets of 10-15 repetitions with and slow and controlled reps per side with 30-45 seconds between each set.
Make sure you train both sides before taking your rest period.
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