Movement Tip: Half-kneeling palloff press

It’s well known how important core stability is, and while static exercises like planks are a great place to start and learn how to feel and engage your core for stability, you’ll need to advance and be able to maintain stability with weight and or force transfer.  I’ve found that most people are good with sagittal plane stability (resisting a forward or back bend), but poor with coronal (side to side) and transverse (rotational) stability.  The latter two are especially important for all populations as something as simple as getting in and out of your car requires the awareness and stability of all planes.

The Palloff Press is an excellent movement choice that incorporates stability work in all planes, with focus on the transverse and coronal while adding some force transfer through the press.  I like starting with the half-kneeling variation to promote the locking in of good pelvic stability, and for people with tight hip flexors and quads, you get to work in a nice open hip position on the knee down side.  I’ll initially use an isometric hold at the top of the extended range to make sure that people are able to feel and adapt appropriately to the force transfer.

This is a fantastic movement to include in your movement prep. or warm-up exercises.

See the video below for a full demonstration and explanation.

Here’s what it looks like:

Anchor a Large O-Band or resistance band to a stable object at about shoulder height when you are kneeling.

Face 90 degrees away from the anchor so that your torso is perpendicular to it. Holding the band with inside hand first and overlapping with the outside, center hands over solar plexus (mid-torso) and move away from the anchor so that there is resistance on the band. (Distance will depend on your current level of comfort and strength.)

Assume a half-kneeling position with inside knee down on the ground inline with hips, shoulders and head. Outside leg should be forward and flexed 90 degrees at hip and knee with foot maintaining full contact on ground.  Ensure pelvis is level and lock it in by contracting glutes, hamstrings and core.

From this position slowly press hands forward straight away from torso fully straightening arms and maintaining shoulder height.

Keep hips and shoulders square with one another and resist the torsion of the band. Hold arms extended position for specified time and then slowly bring hands back toward torso.

Remember to breathe throughout.

Complete full set with weaker side first before switching.

Recommended variables to start with:

2-3 sets, 4-8 reps per side, 3-5 second holds in extended position.

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