Band Anti-Rotation Hold

Body region

• Core

Muscles

Main

• External Oblique
• Internal Oblique
• Transversus Abdominis

Helps

• Rectus Abdominis

Holds

• Deltoid
• Erector Spinae
• Gluteus Medius

Equipment

• Resistance Band

Technique

1. Anchor a band at chest height and stand sideways to it with feet hip-width apart, holding the band at your chest with both hands.
2. Press your hands straight out in front and hold them there, resisting the pull of the band toward the anchor.
3. Keep the hips and shoulders square and hold for the planned time.
4. Bring the hands back in slowly, then switch sides.

Cues

• Resist the twist; do not let the hands or chest turn.
• Brace the abs and breathe steadily.

Common mistakes

• Letting the torso rotate toward the anchor.
• Leaning away from the band.
• Holding the breath.

Alternatives

• Band Pallof Press
• Cable Pallof Press