Cable / exercise band Pallof press in kneeling

This is an instructional video to correctly demonstrate Cable / exercise band Pallof press in kneeling

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a great core exercise
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Kneelling on both knees parallel to a cable pulley machine with the attachment at about chest height, clasp the handle or the end of the band in both hands, palms together.
  5. Step sideways on your knees away from the attached side to add tension.
  6. Make sure your knees are hip-width apart
  7. Next bring the handle up to the centre of your chest and press out in front of you. Fully extend your arms.
  8. Throughout the aim is to not allow any movement in your torso
  9. To make the exercise harder you can narrow your stance and add weight to the cable pulley or increase the band resistance
  10. For strengthening you should perform 6-10 reps to fatigue
  11. You should perform 3-5 sets with 3 minutes rests
  12. This session can be done 2-3 times per week
  13. For endurance you should perform 15-25 reps to fatigue
  14. You should perform 3-5 sets with no more than 30 second rests
  15. This session can be done 2-3 times per week

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

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