Pallof Press (Cable)
Also called Pallof Press, Anti-Rotation Press
How to do it
Stand sideways to a cable set at chest height and hold the handle with both hands at your sternum. Press your hands straight forward without allowing your torso to rotate, pause at full extension, then return under control. Complete the set facing the opposite direction to train the other side.
Setup
Set a single cable at mid-chest height and stand side-on with both hands around the handle at the sternum. Step away for tension, use a shoulder-width stance, soften the knees, stack ribs over pelvis, and square the shoulders and hips.
Where you should feel it
Through the core and obliques resisting the cable pull, with the front delts moving the hands while the glutes and inner thighs stabilize the stance. The torso should not turn.
When to use it
Use for anti-rotation trunk strength, bracing practice, and side-to-side core assessment. Perform controlled presses or brief holds facing each direction.