The tall kneeling pallof press ISO may be a mouthful to say, but it’s a fantastic core exercise that I use frequently in my programming.
In this case, I particuarly like it for several reasons:
– It puts your core “on an island.” Basically, you can’t get stability from anywhere else (like your legs).
– It’s a basic, isolative progression. Therefore you can generally include it fairly early on in the programming.
– It’s fantastic for teaching people proper transverse plane stability. If you work with rotational sport athletes, this is a wonderful exercise for teaching them to stabilize their core/lumbar spine. When used in conjunction with mobility drills for the t-spine and hips, it can really start to pull a program together.
Keys for proper performance include:
– Think “tall” – lengthen from your knees all the way through the crown of your head.
– Stomach/glutes tight throughout.
– Don’t allow any rotation.
It doesn’t look like much, but this very simple exercise can really put a hurtin’ on you. Start light and do it right!