core Pattern
Pallof Press
Primary Targetcore
Equipmentgym
SETUP & EXECUTION
Initial Phase
- 01Stand sideways to cable machine.
- 02Hold handle at chest with both hands.
Movement Phase
- Press handle straight out.
- Resist the rotation (anti-rotation).
- Hold briefly, return.
Form Deviation Analysis
- ×Rotating with the weight.
- ×Shrugging shoulders.
- ×Stance too narrow.
Safety Protocols
Contraindicationsback pain