band horizontal pallof press
band horizontal pallof press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Attach the band to a sturdy anchor point at waist height.
Step 2
Stand perpendicular to the anchor point with your feet shoulder-width apart.
Step 3
Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
Step 4
Bring your hands to your chest, keeping your elbows bent and close to your body.
Step 5
Engage your core and maintain a stable stance.
Step 6
Extend your arms straight out in front of you, pushing the band away from your body.
Step 7
Hold the extended position for a few seconds, focusing on maintaining tension in your core.
Step 8
Slowly bring your hands back to your chest, resisting the pull of the band.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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