1/2 Kneeling Pallof Press w/ Vertical Lifts

In today’s video, we’re exploring the Pallof Press with Vertical Lifts — a versatile exercise to build core stability, improve anti-rotational strength, and enhance overall body control. Whether you’re a beginner or looking for a challenge, we’ve got options for every level!

Standard: Half-Kneeling Pallof Press with Vertical Lifts (00:03)

1. Set the cable at chest height.
2. Begin in a half-kneeling position with the inside knee—closest to the anchor—on the ground and the opposite foot flat.
3. Hold the handle at your chest, squeezing your glutes and bracing your core.
4. Press straight out, then lift the handle slowly to forehead height.
5. Lower it back down to belly button height with control.
6. Keep your hips and lower body steady throughout the movement.

Regression: Tall Kneeling Pallof Press with Vertical Lifts (00:35)

• For an easier version, kneel with both knees on the ground, hips stacked over your knees.
• Follow the same movement: press out, lift to forehead height, and lower to belly button height.
• Maintain slow, controlled movements while keeping your body stable.

Progression: Standing Pallof Press with Vertical Lifts (01:09)

• For a greater challenge, stand with feet shoulder-width apart and knees slightly bent.
• Hold the handle at your chest, brace your core, and press straight out.
• Slowly lift the handle to forehead height and lower it back down with precision.
• Focus on locking your hips and maintaining full-body stability.

This exercise offers scalable options to strengthen your core and improve control, making it an excellent addition to any fitness routine. Try the variation that suits your level and progress at your own pace!