Pallof Press (Resistance Band)
How to do it
Anchor a resistance band securely at chest height and stand sideways holding both ends at the sternum. Press the hands straight forward without allowing the torso or pelvis to rotate, pause at full extension, then return slowly without the band snapping back. Complete the set facing the opposite direction.
Setup
Anchor the band securely at mid-chest height and stand side-on far enough away for tension. Hold both ends at the sternum, use a shoulder-width stance, soften the knees, stack ribs over pelvis, and square the hips.
Where you should feel it
Through the core and obliques resisting rotation, with the front delts moving the hands while the glutes and inner thighs stabilize the stance. Band tension increases as the arms extend.
When to use it
Use for portable anti-rotation training, warm-ups, and higher-repetition bracing work. Perform smooth presses or holds facing each direction.