Pallof Press Isometric Hold

Body region

• Core

Muscles

Main

• External Oblique
• Internal Oblique
• Transversus Abdominis

Helps

• Deltoid
• Serratus Anterior
• Quadratus Lumborum
• Rectus Abdominis

Holds

• Erector Spinae
• Gluteus Maximus
• Gluteus Medius

Equipment

• Cable Station or Resistance Band

Technique

1. Set a cable or band at chest height and stand sideways to it, feet shoulder-width apart.
2. Hold the handle at your chest and step out until there is tension.
3. Press the handle out until your arms are straight.
4. Hold this position for the planned time while keeping the torso square.
5. Bring the handle back in, rest and switch sides.

Cues

• Breathe steadily; do not hold your breath.
• Think of resisting being turned toward the anchor.
• Pick a load you can hold with a perfectly still torso.

Common mistakes

• Letting the shoulders turn toward the anchor as you tire.
• Shifting weight onto one foot.
• Holding the breath through the hold.

Alternatives

• Cable Pallof Press
• Plank