Half-Kneeling Pallof Press
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Cable Machine, Resistance Band
Primary muscle group
Obliques, Transverse Abdominis
Secondary muscle groups
Gluteus Maximus, Gluteus Medius, Deltoids, Serratus Anterior
Movement pattern
Anti-Rotation Press
Training goal
Trunk Stability
Sport
General Athletic Development, Football, Soccer, Rugby, Tennis, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Press a cable or band straight out from the chest while resisting the pull that tries to rotate you — pure anti-rotation trunk training.
How it fits the system. A beginner-level anti-rotation press entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Obliques, Transverse Abdominis
Secondary muscles
Gluteus Maximus, Gluteus Medius, Deltoids, Serratus Anterior
Movement pattern
Anti-Rotation Press
Equipment
Cable Machine, Resistance Band
Difficulty
Beginner
How to Perform
- Set a cable or band at chest height and stand side on to it.
- Drop into half kneeling with the inside knee down and the outside foot forward.
- Hold the handle at the sternum with both hands and brace the trunk.
- Press the hands straight out until the arms are extended.
- Resist the pull rotating you and hold briefly.
- Return the hands to the chest under control, then repeat and change sides.
Coaching Cues
- Squeeze the down-side glute to lock the pelvis.
- Keep the ribs down and the trunk stacked.
- Press slowly, the challenge is the hold not the press.
- Breathe out through the press.
Common Mistakes
- Rotating the shoulders or hips towards the anchor.
- Sitting back into the hip and losing the tall position.
- Using a load so heavy the trunk cannot stay square.
- Holding the breath through the whole set.
Progressions & Regressions
Progressions
Tall-kneeling press, then half-kneeling, then split-stance, then standing with a step-out.
Regressions
Reduce band tension, shorten the press, or perform it seated.
When to Use It
When to use
In the warm-up to switch the trunk on, or as accessory work at the end of a session.
When not to use
Rarely contraindicated; reduce load if the lower back extends to compensate.
Programming
2 to 3 sets of 8 to 12 repetitions per side with a two to three second hold at full extension.
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