Half-Kneeling Pallof Press
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Cable Machine or 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
Anti-Rotation, Trunk Stability
Sport
General, Field Sports, Racquet Sports, Combat Sports
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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.
Popular
Popular Articles
