Pallof - Step, Press, Overhead

Is this for yourself or for a patient?

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, take a step away from the anchor, press your arms forward away from your chest until your elbows are fully straight, then raise your arms completely overhead. Return back to starting position in a slow and controlled fashion then take a step towards the anchor and repeat. Keep your hips and shoulders square facing forward the entire time.

FEEL:  You should feel your core and shoulder muscles working to maintain optimal position and form. If too easy you can walk further away from the anchor, if too difficult move closer towards the anchor.

COMPENSATION: Do not let the band rotate your upper body, keep your arms straight and hips facing forward.

Turn this exercise into a full plan

Get this exercise inside a fully guided PT program built for you, with tutorial-style video, reps, and progressions.

Pull this exercise straight into a patient's HEP in Prehab Professional, with cueing notes built in.