I have placed a lot of focus lately in releasing a bunch of blogs about the emotional aspects to accomplishing your fitness goals, as many books I have read lately have been along those lines. Time to start to dive into some exercises, with this post focusing all on variations of the Pallof Press.
The Pallof Press is an incredibly beneficial exercise for the core. With most people in today’s society spending too much time sitting and crunching over in a forward lean/slouching posture, basically stuck in flexion all day long we begin to see some issues arise. So what do we do when we go to the gym? We lay down on a mat and do crunches, basically just training our body once again through that flexion that we have spent our entire day in. I am NOT anti-crunch, but rather this shouldn’t consist of all of the core exercises you do.
If plank is the other, I have talked about this numerous times on how poorly this is done. I even did a blog on the topic, which can be found here titled, “Fixing the Elbow Front Plank” Let’s step away from poorly performed planks and loaded flexion based core-training, better off, how about we get off the ground and begin to train the core on how it was designed to actually work.
How Does the Core Work?
Without going into a full on the bio-mechanical aspects of the core, let’s take a look at an example:
Example: It is winter and you find yourself outside walking to the mailbox to grab your mail. You grab the mail and begin to walk back, but step on a patch of black ice, once you step on that ice and begin to fall, your core (hips and abs) will reflexively (automatically) turn-on in order to help prevent you from falling. THIS is how the abs are used in most cases, reflexively. There are times when a concentrated abdominal bracing is needed. A great example of that would be stepping under the bar of a heavy squat or pulling a heavy deadlift. That brace (squeezing the core) along with a nice deep breathe will help create a lot of stability for those exercises. From a day-to-day stand-point for most people though who are not pulling or squatting heavy loads, would get far more benefit from resisting a movement and making the core have to really work reflexively to keep you where you want to be. Enter the Pallof Press.
Below I go into a quick little rant and explain the Pallof Press a little more:
LaVack Fitness Note: Ideally I would love to see the individual not have to squeeze the glutes at all, like I instruct Adam to do in the video, but like many exercises…we all need to start somewhere. Squeezing the glutes is a regression. I want you to learn how to keep the core relaxed off the start and let it engage as you press forward without you squeezing it. Once you have learned that, we can relax the glutes and get you to have to fire both the glutes and abs automatically once you begin to press.
My Top 10 Favorite Pallof Press Variations:
Before I begin, Adam is only demonstrating one side and you will want to flip and do the other side as well.
#10 – Standing Pallof Press
Key Coaching Cues:
- Glutes squeezed tight (Progress to no squeeze, once under control)
- Relax core off the start, it will work when you begin to press.
- Aim straight ahead and don’t let it drift to either side.
- Stand shoulder width apart.
#9 – Tall-Kneeling Pallof Press
Key Coaching Cues:
- Glutes squeezed tight (Progress to no squeeze, once under control)
- Relax core off the start, it will work when you begin to press.
- Aim straight ahead and don’t let it drift to either side.
- On both knees, hip width apart.
- Keep ample pressure on both knees, not allowing inside knee to do most of the work.
#8 – Sumo Pallof Press
Key Coaching Cues:
- Glutes squeezed tight (Progress to no squeeze, once under control)
- Relax core off the start, it will work when you begin to press.
- Aim straight ahead and don’t let it drift to either side.
- Get your legs out as far as you can comfortably, really aiming to challenge the adductors with the core.
#7 – Glute Bridge Pallof Press
Key Coaching Cues:
- Glutes squeezed tight (Progress to no squeeze, once under control)
- Relax core off the start, it will work when you begin to press.
- Aim straight ahead and don’t let it drift to either side.
- Get the initial press through the hips and not legs.
- Make sure not to arch your low back and all the movement in the start position is glutes.
- Keep pressure on both sides of the shoulder, don’t let it pull you off.
#6 – Bottom-Position Squat Pallof Press
Key Coaching Cues:
- Glutes squeezed tight (Progress to no squeeze, once under control)
- Relax core off the start, it will work when you begin to press.
- Aim straight ahead and don’t let it drift to either side.
- Get as close to thighs being parallel to floor as possible
- Should be able to read the logo on the front of your shirt.
- Knees shouldn’t cave in.
#5 – Bottom-Position Lunge Pallof Press
Key Coaching Cues:
- Glutes squeezed tight (Progress to no squeeze, once under control)
- Relax core off the start, it will work when you begin to press.
- Aim straight ahead and don’t let it drift to either side.
- Don’t want to see back knee touch the ground.
- Should be in a lunge position that if looked from the side is 90 degrees at knee, front and back knee.
- Don’t let the upper body sink forward, keep tall.
#4 – Around-the-World Pallof Press
Key Coaching Cues:
- Glutes squeezed tight (Progress to no squeeze, once under control)
- Relax core off the start, it will work when you begin to press.
- Aim straight ahead and don’t let it drift to either side.
- Keep shoulders tight and blades pulled back while pressing up, helps a lot.
- Look to remain as upright as possible when pressing up over your head.
- Keep ribs down and don’t let them flare out.
#3 – Tall-Kneeling Pallof Press (Anti-Extension Version)
Key Coaching Cues:
- Glutes squeezed tight (Progress to no squeeze, once under control)
- Relax core off the start, it will work when you begin to press.
- Aim straight ahead and don’t let it drift to either side.
- Keep shoulders tight and blades pulled back when bringing overhead
- Look to remain as upright as possible.
- Keep ribs down and don’t let them flare out, especially as you reach top.
#2 – 3-Point Supine Pallof Press
Key Coaching Cues:
- Glutes squeezed tight (Progress to no squeeze, once under control)
- Relax core off the start, it will work when you begin to press.
- Aim straight ahead and don’t let it drift to either side.
- 90 degrees at hips and knees. Toes pointed as close to shins as possible.
- Keep entire back flat on the ground through the whole movement.
#1 – Half-Kneeling Pallof Press
Key Coaching Cues:
- Glutes squeezed tight (Progress to no squeeze, once under control)
- Relax core off the start, it will work when you begin to press.
- Aim straight ahead and don’t let it drift to either side.
- Elevated leg should be in line with back leg.
- Not looking to push a lot of weight, rather use this exercise as a way to really own stability.
- Make sure toes are tucked under on back leg.
I hope you enjoyed the different variations. Let me know if you have any questions. Let me know which is your favorite after you try them.
