Half-Kneeling Pallof Press
Also known as: Pallof Press Half-Kneeling, Half Kneeling Pallof Press, Half-Kneeling Anti-Rotation Press
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Set a cable or band at chest height and kneel sideways to the anchor with the inside knee down.
- Hold the handle at your chest with both hands.
- Press the handle straight out until the arms are long.
- Hold for a second while resisting the pull.
- Return the hands to the chest and repeat, then switch sides.
Cues
- Squeeze the glute of the kneeling leg to keep the pelvis level.
- Keep the ribs down and the torso tall.
- Do not let the handle drag your shoulders around.
Common mistakes
- Twisting toward the anchor.
- Leaning away from the cable.
- Letting the hips shift sideways.