Exercise · Form & cues
Pallof Press (Cable or Band) — form guide
Anti-Rotation Core · Obliques · TVA. Equipment: Cable or Resistance Band. Difficulty: Beginner.
TEMPO
1-3-1-0
Resist the pull — don't let the cable rotate your torso. The 3-second hold at full extension is everything.
Cues
- Stand sideways to cable, hands at sternum
- Press straight out, hold 3 seconds
- Resist rotation throughout
- Return slowly
Common mistakes
- Letting torso twist toward the cable
- Going too heavy
Injury notes
Best anti-rotation core exercise — mandatory for back health.
Progression
Increase distance from anchor or stack weight when 12 holds feel easy.