How to do a Pallof Press and Twist
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Pallof Press and Twist
Workouts with Pallof Press and Twist
Target muscles worked
Instructions for Proper Form
Pallof Press and Twist is a variation on the standard Pallof Press. This is an anti-rotation exercise that primarily targets your core. By adding a twist at the end of the press, you engage your obliques more and introduce a dynamic element to the movement. This variation is excellent for building stability, control, and strength in your core, particularly focusing on rotational resistance.
- Secure the loop band to a stable anchor point that’s at about chest height.
- Stand with your feet a little wider than your hips behind the anchor point.
- Use both hands to grab the loop band in an overhand grip.
- Move away from the anchor point until you feel tension in the band.
- Maintain proper form and posture during this exercise by keeping your core engaged and back straight.
- Extend your arms out in front of you—the tension in your core should increase as you extend your arms.
- With your arms extended, rotate slowly away from the anchor point by engaging your core.
- Twist back slowly—don’t let the band pull you towards the anchor point.
- Bend your elbows and pull your hands back toward your chest as you return to the starting position.
- Switch sides, and repeat.
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