The banded pallof press is an anti-rotation hold exercise that will help you in developing a strong core.
It is especially recommended if you are training for sports where you are expected to spin on a sixpence at a speed.
This is because it will help you to build the core strength to engage twists and turns without any injuries.
Additionally, if you are looking for bonus aesthetics during your functional workouts, this exercise will sure be your new favorite.
Similar to how it works on your anterior core muscles, it will sharpen your exterior abs and oblique muscles.
HOW TO DO THE BANDED PALLOF PRESS PROPERLY
Attach a band to a solid piece of equipment at chest height.
Stand with either your left or right shoulder facing the base where you will be pulling from. Your body should be perpendicular to the band.
Either placing your fingers interlocked or having one hand over the other, grip the band with the hand closest to it. Hold the band at a mid-chest level and close to your sternum but be careful not to touch it.
Take a few steps from the base. As mentioned earlier, remember the further you move away from the base the more resistance you will create.
While maintaining an upright posture with a tight core, slightly bend your knees and keep your chest up.
Depress and retract your shoulder blades, keep your elbows tucked while maintaining your posture and pull the band into your lower chest slowly to activate your core before the press.
Pressing the weight forward, lock out your elbows for one to two seconds while using your core to fight against the resistance that is wanting to rotate your torso towards the base.
Pull the weight back into your lower chest slowly. After performing the banded pallof press on one side, switch to the other, and repeat.
WHEN CAN YOU USE THE BANDED PALLOF PRESS?
It doesn’t really matter when you do this exercise, so long as you just do it!
Consider performing it before training to effectively activate your total body muscles.
Additionally, you can also use this movement in between your training to improve core strength and stability. It can also be used at the end of your exercises to wrap things up.
The more you engage in the banded pallof press the more proficient you will become in it. With time, you will be able to maximally engage your core without having to think hard about it.
WHAT MUSCLES DOES THE BANDED PALLOF PRESS WORK?
First and foremost is to recognize that this exercise will work most muscles in your body, especially the ones in the posterior chain, commonly known as your back.
It will also work your core since you will naturally need to pull back toward the base of the movement.
The rectus abdominis also referred to as abs is a long flat muscle in front of the pelvis and is responsible for the movement of your body between the ribcage and pelvis.
This muscle will be worked as you engage in the back-and-forth movement.
The transverse abdominis is another muscle that gets worked during this move. It is the deepest abdominal muscle that is responsible for trunk support, movement and internal pressure.
The external obliques which are located on both sides of the rectus abdominis. They allow your trunk to twist with ease during the exercise.
The internal obliques, which are located inside the hip bone will also be worked. This will happen when they contract to facilitate the twisting of your trunk in a single direction.
Several upper posterior chain muscles work to stabilize the scapula and guide its movement for both retraction and protraction.
Since you will need to retract your shoulder during the banded pallof press exercise, you’re naturally training these muscles.
Your gluteal muscles: gluteus maximus, gluteus medius and gluteus minimus function together to allow several movements of your hip joint. They also play a significant role in stabilizing your lower body.
BANDED PALLOF PRESS BENEFITS
The pallof press is an excellent movement that involves proper training of the general core and all of its functions. The following are other benefits associated with the exercise.
It promotes overall stability and strength, improved body posture, balance, and physical performance of day-to-day activities.
It will also prevent back pains because your back and spine will be worked.
You will enjoy unilateral function benefits since you are doing the exercise one side at a time. These benefits include improved stability, coordination, and prevention of muscular imbalance.
BANDED PALLOF PRESS ALTERNATIVES
SPLIT AD STANCE PALLOF PRESS
This alternative will without any doubt allow you to have better control of your core due to the increased balance of your body position.
OVERHEAD PALLOF PRESS
This vertical press is a great anti-extension movement since you have to prevent your body from extending backward.
LATERAL PALLOF PRESS
This alternative will require you to fight against lateral flexion which can also be done in a half keeling or standing position.
KNEELING PALLOF PRESS
This alternative is performed just like the standing pallof press but you are kneeling on both knees while maintaining an upright posture.
HALF KNEELING PALLOF PRESS
This alternative is suitable for beginners as it will help them maintain better balance and stability of their core, as in the kneeling pallof press.
COMMON MISTAKES OF BANDED PALLOF PRESS
If you must use a weight to challenge the exercise, avoid going for more than you can handle.
Avoid bending your back. Always focus on stabilizing your core and body when puling on the resistance band.
Avoid narrow stances. While using the resistance band, always remember to keep a wider stance as this will make it more effective: The wider the stance the easier the movement will be while a narrow stance will make the movements difficult.
If you’re not doing it already, the banded pallof press is a must-have stability development exercise that should be incorporated into your routine.