Pallof Press Woodchop

PALLOF PRESS WOODCHOP

The pallof press woodchop exercise is used to strengthen the obliques and improve anti-rotation stability. Start by anchoring a monster band to a stable object beside you at waist height. Hold the band with both hands close to the body and stand with your feet at least shoulder distance apart. Proceed to press your hands forwards while resisting the pull of the band. Once your arms are fully extending, hold them in place as you rotate your torso towards the band’s anchor point. Rotate back to neutral alignment and pull your hands back into the body to complete a repetition.

Muscles involved:

• Core

  • internal oblique

  • external oblique

  • transversus abdominis

Related conditions:

• oblique strain

• quadratus lumborum strain / QL strain

• acute low back pain

• sacroiliac joint syndrome / SIJ syndrome

• multifidus strain

• thoracolumbar syndrome / TL syndrome

Exercise videos