The “Palloff Hold” is a great trunk strengthening exercise that you should be implementing in your routines. In the top video we go over 3 different variations:
- Standing
- Split Stance
- Standing Circles- you can also do this in a split stance.
This anti-rotation lift is focused on staying centered, so whether you’re doing the circles, presses, or holds you should be using your trunk to stay centered and not allowing the resistance to rotate you in- hence “Anti-Rotation”
Key Notes:
- Stay centered, meaning if I was to split you in half, you should be symmetrical. It’s common for the hip to be leaning or your shoulders to be slightly rotated, so fight to stay centered!
- Don’t focus on going as heavy as possible, if you use medium weight and really focus on your trunk, not so much your upper body to maintain position, you should feel it.
- You can use a cable or resistance band, so this movement can be done pretty much anywhere!
- Hold it with your outside hand first, not the inside hand, this will make the movement MUCH tougher!
Holding it with the OUTSIDE hand first, make this movement MUCH tougher.
That’s it for today, give it a shot and let us know how it went!
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