Half Kneeling Isometric Pallof Press Chop

Half Kneeling Isometric Pallof Press Chop

  • HOW: Get set-up in a half kneeling position with a band anchored above your head to the side of you and the knee that is further away from the band anchor down on the ground. You can place something under your knee for comfort if desired. While holding onto the band with your hands together, both palms facing down, and keeping the rest of your body still, press the band directly forward in front of your chest only moving your arms. Slowly return to starting position and repeat.
  • FEEL: You should feel your shoulder, chest, and shoulder blade muscles working. You should also feel your core muscles and the hip muscles on the side that your knee is down working to help stabilize your body and torso from moving too much
  • COMPENSATION: Do not lean forward or backward, do not tilt side to side, do not rotate your body, do not shrug your shoulders.

Exercise Library