Pallof Hold Repeatable AMRAP
pallof hold wod
AMRAP 12
8-12 Pallof Hold reps
8 controlled air squats
Keep every round within a consistent pace
Resistance Bands
Pallof Hold — Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Pallof Hold is an isometric anti-rotation exercise that teaches the trunk to resist being turned by an external force. Equipment: Resistance band or cable, Secure anchor. To establish a repeatable position, stand side-on to the anchor, hold the handle at the chest, and move away until the band provides steady lateral tension. From there, press the hands forward and hold them still while the ribs, pelvis, and knees remain square. The movement belongs in deliberate strength, accessory, or compatible conditioning work rather than being added randomly for novelty. Use a stance and load that allow normal breathing; shaking is acceptable, but twisting or pain is not. Select resistance that preserves the intended pattern from the first repetition to the last.
Quick answer
Pallof Hold is an isometric anti-rotation exercise that teaches the trunk to resist being turned by an external force. Use repeatable sets of Pallof Hold and scale before breathing speed causes range of motion or control to disappear.
Muscles Worked
ObliquesTransverse abdominisGlutesShoulders
Equipment
Resistance band or cableSecure anchor
Best For, Avoid If, and Scaling
| Best for | Pallof Hold conditioning when the goal is repeatable output through obliques and transverse abdominis, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Pallof Hold if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: skipping the setup details: stand side-on to the anchor, hold the handle at the chest, and move away until the band provides steady lateral tension. |
| Scaling | Stand closer to the anchor or hold the hands nearer the chest. |
How to Do the Pallof Hold
1
Prepare the equipment and space: stand side-on to the anchor, hold the handle at the chest, and move away until the band provides steady lateral tension.
2
Brace before creating tension and confirm that the working joints feel comfortable.
3
Perform the repetition: press the hands forward and hold them still while the ribs, pelvis, and knees remain square.
4
Pause briefly in the strongest position instead of using momentum to rush through it.
5
Return under control, reset balance and tension, then begin the next repetition.
Common Mistakes
✕
Skipping the setup details: stand side-on to the anchor, hold the handle at the chest, and move away until the band provides steady lateral tension.
✕
Using more resistance than can be controlled through the complete range.
✕
Turning a strength or accessory movement into a rushed conditioning repetition.
✕
Ignoring the main safety boundary: Use a stance and load that allow normal breathing; shaking is acceptable, but twisting or pain is not.
Coaching Tips
✓
Focus on this action: press the hands forward and hold them still while the ribs, pelvis, and knees remain square.
✓
Use a smooth return; the eccentric phase should look as organised as the working phase.
✓
End the set when posture, joint alignment, or anchor stability changes.
✓
Progress tension or load only after every repetition follows the same path.
Scaling Options
Easier / Beginner
Stand closer to the anchor or hold the hands nearer the chest.
Harder / Advanced
Use a narrower stance, half-kneeling position, or more tension.
Training Examples
Train Pallof Hold with a Clear Purpose
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Pallof Hold Conditioning Intervals
pallof hold conditioning
Every 3:00 x 6 rounds
8-12 Pallof Hold reps
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Where should Pallof Hold appear in a workout?
Pallof Hold works best when its movement pattern and setup match the session. Use it for controlled strength, accessory, or specifically compatible conditioning work, not simply to increase exercise count.
How should I scale Pallof Hold?
Stand closer to the anchor or hold the hands nearer the chest. Once every repetition is stable, progress with this option: Use a narrower stance, half-kneeling position, or more tension.
What is the main safety check for Pallof Hold?
Use a stance and load that allow normal breathing; shaking is acceptable, but twisting or pain is not.
Build It Into a Workout
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Useful next steps
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