Band Vertical Pallof Press
Description
The band vertical Pallof press uses a resistance band anchored either high or low for anti-rotation core training in a vertical plane. Pressing the band straight up or down while resisting the rotational pull trains the core through a different plane than the standard horizontal Pallof press.
Equipment Required
Band Vertical Pallof Press Instructions
- Anchor a resistance band to a high or low point on your side.
- Stand perpendicular to the anchor with feet shoulder-width apart.
- Grip the band end with both hands at chest level.
- Step away from the anchor to create band tension.
- Brace your core hard against the rotational pull.
- Press the band straight up or straight down depending on anchor position.
- Hold the press for one count while resisting the band pull.
- Bring your hands back to your chest with control. Complete reps, switch sides.
Band Vertical Pallof Press Form & Visual
Band Vertical Pallof Press Benefits
- Vertical plane anti-rotation training
- Different stimulus than horizontal Pallof press
- Builds core stability
- Strong oblique engagement
- Useful for athletes who need core stability
- Easy to scale by changing band tension
Band Vertical Pallof Press Muscles Worked
- Obliques (internal and external)
- Rectus abdominis
- Quadratus lumborum
Band Vertical Pallof Press Variations & Alternatives
- Pallof Press
- Band Horizontal Pallof Press
- Cable Pallof Press
- Half Kneeling Pallof Press
