5 Variations on the Pallof Press

The Pallof Press is one of my favorite ways to challenge rotatory stability and train single limb stance. The most common variation is in half kneel or single limb stance with the band pulling you to the side of the least stability (i.e. band pulling to the right, single limb stance on left leg).

It's much tougher than it looks with even a light resistance depending on the variation you choose. Here is a video I made with 5 variations
  • standard single limb stance
  • overhead press
  • dynamically move between chest and overhead press
  • chest press and march (remember - I'm no Chris Johnson
  • chest press and lunge