Pallof Press

Pallof Press

Purpose/Benefits

While the pallof press serves several goals, it can also be used to improve one’s golf technique. This exercise specifically engages the core and serves as an anti-rotation exercise, which is due to one resisting the perpendicular pull from the cable. 

Execution and How to Perform This Exercise:

1. This exercise can be executed with a band or cable machine, but for the purpose of this blog it will be explained with a cable machine. 

2. Lower the cable machine arm until your arms are parallel to the ground.

3. Begin with an appropriate weight; for beginners it might be around 10 pounds. 

4. Grab the handle and pull until at least two feet away from the machine. 

5. To target the right obliques:

   1. Turn your entire body to the right so that you are parallel to the cable instead of perpendicular to it. 

   2. Move into a quarter squat.

   3. Maintain shoulders down and away from the ears. 

   4. Brace core and hold handle in front of chest.

   5. Press handle away from chest until arms are extended and then return handle to chest with control. 

   6. Complete 10 to 12 repetitions for 2 to 3 sets 

6. To target the left obliques:

   1. Turn your entire body to the left so that you are parallel to the cable instead of perpendicular to it. 

   2. Repeat steps 5b to 5f.