Pallof Press Variations
Supine 90/90 Pallof Press
Supine Pallof Press
Bridge Pallof Press
Bridge Pallof Press w/ Adductor Resistance
Kneeling Pallof Press (+Block)
Standing Pallof Press (w/ block variation)
Babywearing Option: Baby wearing is not ideal for the supine movement, preferable to place baby on floor next to you during the press. Babywearing for kneeling or standing can be on the front or back, although back would be easier to press the band to and from the chest.
Points of Performance:
1. Start sideways to the point of attachment in either supine, half kneeling, or standing. In half kneeling, the knee that is on the ground is the one that is closest to the point of attachment of the band.
2. Ensure the band already has tension, but not so much that you are unable to resist the rotation of your torso towards the point of attachment.
3. Starting with the hands in your chest (roughly nipple line), press the band away and then pull the band back towards your chest. Throughout the entire movement, focus on resisting the rotation of your torso or arms towards the point of attachment.
4. Complete all repetitions on one side, then switch sides.