The Band Vertical Pallof Press is a resistance band exercise that targets the core, specifically the obliques and transverse abdominis. It also works the shoulders, chest, and arms.
How to perform
To perform the Band Vertical Pallof Press, follow these steps:1. Begin by attaching a resistance band to a stable anchor point at chest height.
2. Stand facing away from the anchor point with your feet shoulder-width apart and knees slightly bent.
3. Hold the resistance band with both hands at chest level, palms facing each other.
4. Press the band straight out in front of you, keeping your arms extended and in line with your shoulders.
5. Slowly rotate your torso to one side, keeping your arms straight and resisting the pull of the band.
6. Hold the position for a few seconds, then rotate back to the starting position.
7. Repeat the movement on the other side.
8. Perform 10-12 reps on each side for 2-3 sets.
Make sure to engage your core muscles throughout the exercise and maintain a strong, stable stance to prevent swaying or twisting of the torso. Gradually increase the resistance of the band as you get stronger to continue challenging your core and upper body muscles.
Equipment required
Band
Band equipment consists of elastic bands or tubes that provide resistance during exercises. They are commonly used to strengthen and tone muscles, improve flexibility, and increase range of motion. Bands are versatile and can be used for a variety of exercises targeting different muscle groups, making them suitable for strength training, rehabilitation, and physical therapy. The resistance levels can be adjusted based on the tension of the band, allowing for progressive overload and customization for individual fitness levels.