Selen Dar

Muscle-Building Workout and Diet

Hey guys, Sean Nalewanyj here of
and and today I want to outline one of my top recommended
exercises to help you develop better overall core strength and stability known as the Pallof
Press. So if you have a look at the typical exercises that most people include in their
“core strength” routine at the gym, you’re usually going to see the same overabundance
of crunches and leg raises and situps being performed over and over again. While there’s
certainly nothing wrong with including these particular movements in your overall training
plan, it’s very important for you to realize that your core actually extends way beyond
just the surface level “six pack muscles” that most people are primarily concerned with
developing. The core is actually a highly complex set of muscles that includes basically
everything except your arms and legs and it’s involved in virtually every functional movement
pattern that your body performs. Having a strong and well-developed core is going to
greatly improve your total body strength, functionality and reduce the chances of injury
at the same time, while a weak and underdeveloped core is going to do the opposite. So the primary
benefit of the Pallof Press is that unlike the typical crunch and leg raise type of movements,
this particular exercise trains your core based on its primary function which is to
act as a stabilizer and force transfer center rather than as a prime mover. Most people
primarily train their core as a prime mover in isolation and so they miss out on many
potential benefits as a result. The basic idea here is to press a cable handle out in
front of your body while keeping your core solid and tight in order to resist rotation
as the force of the weight attempts to pull you to the side. Now there are several different
pallof press variations that you could perform, but I’m simply going to outline for you here
the basic form that I recommend to most people. So here it is. So you’re going to grab a cable
with a single hand pulley and then take a few steps directly out to your side. You’re
going to stand with your feet shoulder width apart in a good athletic stance with your
knees slightly bent keeping your chest puffed out and your shoulders back. And then under
complete control, without letting your torso sway forward or back, you’re going to fully
extend your arms out in front of you, hold for a count of 1 to 2 seconds, and then return
to the starting position. I’d recommend performing this exercise for 2 to 3 sets of 8 to 12 reps,
so 2 to 3 sets facing one way and 2 to 3 sets facing the other way alternating back and
forth. Keep in mind here that the narrower your stance is, the harder the exercise becomes,
so you’re going to want to keep your feet at shoulder width apart at all times and select
a weight that allows you to perform 8 to 12 smooth reps under complete control. Don’t
think of this as an explosive power movement by any means. And if you train from home and
you don’t have access to a standing cable machine like most people won’t, then you can
try performing your pallof presses using resistance bands instead. I’d recommend including this
exercise in your routine 1 to 2 times per week along with the other core strength exercises
that I will be outlining in future videos. So thanks for watching this video lesson.
I hope you found this exercise useful here today. If you did enjoy this video, as always,
please make sure to hit the “like” button, leave a comment, and subscribe to stay up-to-date
on future videos. Also make sure to check out my complete step-by-step muscle building
and fat loss programs over at, the link for that is in the description box
below, and make sure to join the Facebook page for daily tips and updates, the link
for that is also in the description box. Talk to you again soon.

19 thoughts on “Best Core Strengthening Exercises: The Pallof Press

  1. @Sean Nalewanyj  In this exercise you are very much training the core function : " resisting rotation" right?

  2. @Sean Nalewanyj  what is the best oblique and serratus exercise? I have no free weights but I do have a resistance band .. I have seen exercises like woodchoppers ets but what is the best in line with the fibers?

  3. Could you advise me, what color should I choose, I'm 6.3 and 145 pounds, I have lordosis cause of weak abs and core in general?(I mean the band)

  4. Hi Sean, how many series/reps should i do if i do only paloff press for the abs ?
    I train 4 times a week is enough to really strenght the core ?

  5. Thanks Sean for this very clear instruction video. I have the Pallof Press in my routine since my new schematic came in a couple of days ago. I'm going to try/ perform it this evening for the first time. Thanks to you, I now understand how I should do it!

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