Pallof Press — Plank Alternative
The Pallof press is an anti-rotation core exercise performed with a cable machine or resistance band. Standing perpendicular to the resistance, you press a handle straight out from your chest and resist the rotational pull. It trains the obliques and deep stabilizers in a way that no plank variation can replicate, making it essential for athletes and functional fitness.
How to Perform
- Set a cable to chest height (or anchor a band) and stand perpendicular to it, holding the handle at your chest with both hands.
- Step away to create tension, feet shoulder-width apart, knees slightly bent.
- Press the handle straight out from your chest with both hands, resisting the cable's pull to rotate your torso.
- Hold the extended position for 2-3 seconds, then slowly return the handle to your chest. That's one rep.
How It Compares to Plank
Planks train anti-extension — resisting your spine from arching. The Pallof press trains anti-rotation — resisting your spine from twisting. These are two different core stability demands, and both are important. The Pallof press is uniquely effective for developing the obliques and rotational stability needed in sports, daily activities, and injury prevention. Ideally, use both exercises in your core training rather than choosing one over the other.
Equipment & Muscles
- + Unique anti-rotation stimulus
- + Easily adjustable resistance
- + Functional for sports
- + Minimal spinal compression
- - Requires cable or band
- - Less total core activation
- - Setup can be awkward