The Pallof Press Exercise is probably one of the least known but most effective exercises for Back Pain.

It is essentially THE Core Exercise of the Core Exercises and the one core exercise you must incorporate in your exercise routine.

Time Stamp:

00:00 Introduction
01:34 Easy Pallof Press
03:06 Moderate Pallof Press
03:31 Semi-Advanced Pallof Press
04:05 Advanced Pallof Press


The Pallof press is what we call an anti-rotation exercise and it focuses your entire core to engage.



The “Anti-Rotation” element of the Pallof press protects the spine when more “demanding” spinal moves occur, like bending and twisting. (Especially if these moves occur simultaneously).



In this video, I share 4 variations of the Pallof press with you, increasing the intensity of the exercise as we move on.



A little word of caution before you start:

The two most common mistakes people make with the exercise are:


1. Using too much resistance/weight

2. Not fully extending the arms.


Our Clinics

Milton Chiropractic Clinic
2 Ely Road
Milton, Cambridge
CB24 6DD
United Kingdom
Tel: +44 (0) 1223 864444
https://www.miltonchiropractic.co.uk

Fornham Chiropractic Clinic
Unit 10
Fornham Business Court
Hall farm
Fornham St Martin
Bury St Edmunds
IP31 1SL
United Kingdom
Tel: +44 (0) 1284 220202
https://www.fornhamchiropractic.co.uk

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