The Pallof Press

Probably the most essential exercise for helping with core imbalances and weakness.
How to Do it:
👉 Tie your resistance band around hip height to something that is fixed. Hold the band at your sternum and turn so it’s attached on your right-hand side.
👉 Step away from it’s attachment point until you feel resistance trying to pull to back
👉 Begin to press your hands forwards until they’re fully extended in front of you, resisting the pull of the band, keeping your shoulders locked in place, hips neutral and your glutes squeezed.
👉 After five reps, step into a lunge (either leg forwards) and do a further 5 reps
👉 Switch legs and repeat another 5 presses
👉 Keep your torso upright at all times, try not to lean against the band
👉 Turn to face the other way, so the band is now attached on your left and repeat 5 reps with your feet at hip wide and lunges on both sides!
This Pallof circuit has "fixed" more people than I can even count. It doesn't look like much, but you need to be able to brace and resist external forces with your hips in 3 different positions: flexion, extension and neutral.
If you find one side considerably harder than the other, then add extra reps or sets until they feel similar. Stay braced tight the whole time, be slow and deliberate and do not lean, be hard on yourself difficulty wise but make sure you can still work in the position. Keeping this as a regular warm up/cool down avoids having a stronger side and keeps everything connected.
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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.
See more from Tom:
T-Nation: www.t-nation.c...
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[@ToeMass123]

Good sheet 👍

[@berryak4674]

Nice Videos, found u few Days ago and i love ur Videos so much new input! Thank you both!!!!!!!

[@TomMorrison]

Thankyou so much! Ever anything specific to you just leave a comment 😄😄

[@AshishPandey811]

HI Tom, these exercises have been all around but you influence more by explaining what and why in a short time. Much appreciated, Thanks

[@TomMorrison]

Thanks so much! Yes it’s a big goal of ours to help people understand why certain things are important to encourage them to actually do them! 😄😄

[@pk19791]

What length of band is this, please Tom?

[@TomMorrison]

Any band will do, ideally light resistance to start with then you can go for a thicker band once you have a good feel for it

[@ryanfollweiler691]

You guys are great!

[@TomMorrison]

Thanks! :D