Pallof Press Strength Builder
pallof press strength workout
Every 3:00 x 5 sets
5 Pallof Press reps at RPE 6-7
Stop with 2-3 good reps in reserve
Rest for the remainder
Bodyweight
Pallof Press — Functional Core Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The Pallof press is a dedicated anti-rotation core drill that deserves a place in any serious functional fitness glossary. Unlike sit-ups and raises, it trains the trunk to resist being twisted rather than actively flexing. That quality matters in unilateral loading, running, carries, and any movement where force needs to transfer cleanly through the torso. It is not flashy, but it is highly practical accessory work for CrossFit athletes who want better control rather than just more core fatigue.
Quick answer
The Pallof press is a dedicated anti-rotation core drill that deserves a place in any serious functional fitness glossary. Train Pallof Press in controlled sets with enough rest to keep every repetition mechanically consistent.
Curated demonstration
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How to Do a Pallof Press: A Guide from Physical Therapists
Hinge Health · reviewed 2026-08-06
Muscles Worked
ObliquesTransverse abdominisGlutes
Equipment
Resistance band or cable
Best For, Avoid If, and Scaling
| Best for | Building measurable Pallof Press strength and control through obliques and transverse abdominis, especially when quality repetitions matter more than workout speed. |
|---|---|
| Avoid if | Avoid or scale Pallof Press if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: twisting toward the anchor instead of resisting rotation. |
| Scaling | Lighter band tension, half-kneeling Pallof press, or shorter holds. |
How to Do the Pallof Press
1
Attach a band or cable at chest height and stand side-on to it.
2
Hold the handle at the sternum with both hands.
3
Brace the trunk and press the hands straight away from the chest.
4
Pause without letting the torso rotate, then return under control.
Common Mistakes
✕
Twisting toward the anchor instead of resisting rotation.
✕
Leaning back and flaring the ribs during the press.
✕
Using too much load and losing the purpose of the drill.
Coaching Tips
✓
The goal is minimal visible movement through the torso.
✓
Use deliberate pauses at full extension to improve anti-rotation awareness.
Scaling Options
Easier / Beginner
Lighter band tension, half-kneeling Pallof press, or shorter holds.
Harder / Advanced
Heavier band tension, overhead Pallof press, or marching Pallof press.
Training Examples
Train Pallof Press with a Clear Purpose
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Pallof Press + Plank Quality Pairing
pallof press accessory session
4 rounds for quality
5 Pallof Press reps at RPE 6-7
8 controlled Plank reps
Rest 60-90 sec between rounds
Frequently Asked Questions
Why include the Pallof press in a CrossFit glossary?
Because anti-rotation is a real athletic quality. The Pallof press improves trunk control in carries, unilateral dumbbell work, and running without adding a lot of fatigue cost.
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