Training Videos
 

Half-Kneeling Pallof Press The half-kneeling Pallof press is a core stability and anti-rotation exercise that challenges your trunk to resist unwanted movement. Setup: 1. Position yourself in a half-kneeling stance with one knee down and the opposite foot forward. 2. Align your hips, ribs, and shoulders so your torso is tall and upright. 3. Attach a resistance band or cable at chest height and hold it with both hands close to your sternum. The anchor point should be directly to your side. Movement: 1. Brace your core and maintain tall posture. 2. Slowly press the band or cable straight out in front of your chest, keeping your shoulders level and resisting the pull toward the anchor point. 3. Hold for 1–2 seconds at full extension, then bring your hands back to your chest under control. 4. Repeat for the desired reps, then switch sides and change which leg is forward. Key Points: • Keep your hips square and avoid rotating toward the anchor point. • Stay tall through your spine—don’t let your ribs flare or your low back arch. • The half-kneeling stance also challenges hip stability, making this variation especially effective for improving balance and core control