Exercise of the Week: Tall Kneeling Pallof Press ISO


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!

Stay strong



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