Supine Pallof Press
10 reps
Lying on your back, press the band straight up and resist it pulling you sideways.
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ABS
Supine Pallof Press
An anti-rotation drill done on your back, where you press a band overhead while it tries to twist you toward the anchor. Lying down takes pressure off your lower back and keeps the focus purely on core stability.
How to do it
- 1
Anchor a loop band about a forearm's length off the floor.
- 2
Lie down beside the anchor so the band lines up with your shoulders.
- 3
Grab the band and bring it to the center of your chest with both hands.
- 4
Scoot away from the anchor until the band has tension on it.
- 5
Press your arms straight up, resisting the band's sideways pull with your core, then hold briefly and return.
- 6
Switch to the other side and repeat.