How to do a Partner Pallof Twist
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Partner Pallof Twist
Workouts with Partner Pallof Twist
Instructions for Proper Form
Partner Pallof Twist is a compound exercise that primarily targets the core, specifically the obliques. By working with a partner, you add resistance by having them hold a band or cable, creating tension as you twist away. This variation introduces an element of cooperation and instability, challenging your stability and rotational strength more effectively than the solo Pallof Press.
- Stand next to your partner and face the same direction.
- Have one partner grab a loop band. The other should grab the other end and take steps away until its taut.
- Partners should extend their arms straight out in front of their chests with slight bends in your elbows.
- Partners should engage their cores to resist the loop band’s pulling and keep their cores engaged throughout the entire exercise.
- Partner 1: With your core engaged, back straight, shoulder blades pulled down, and a slight bend in the knee, twist away from your partner while keeping your arms straight out in front of you.
- Partner 2: Engage your core to resist the pull of the loop band as your partner twists away from you.
- Partner 1: Twist back to your starting position with your core engaged.
- Partner 2: With your core engaged, back straight, shoulder blades pulled down, and a slight bend in the knee, twist away from your partner while keeping your arms straight out in front of you.
- Partner 1: Engage your core to resist the pull of the loop band as your partner twists away from you.
- Continue to switch off between reps, then switch sides with your partner and repeat.
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