Isometric Pallof Press With Trunk Rotations

Isometric Pallof Press With Trunk Rotations

  • HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight. While maintaining arm position in relation to your upper body, rotate your trunk towards the anchor, return to starting position and repeat.
 
  • FEEL: You should feel your core and back muscles working as well as your arm muscles to maintain optimal position and form.
 
  • COMPENSATION: You should step away from the anchor until there is enough resistance that is challenging, but not too hard where you can't maintain optimal form. Do not let your hips rotate towards the anchor as you perform this exercise, only the upper body rotates 

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