Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Pallof Press is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
ObliquesTransverse abdominisGlutes
Equipment
Resistance band or cable
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep pallof press mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Pallof Press in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
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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