Coach Nick Tumminello, show you how do perform the new lateral Pallof Press exercise. This a great new core exercise version of Pallof presses. Anti rotation exercises
Read the full transcript »
Lateral Pallof Press Exercise U performance Nick Tumminello.com Hey it’s coach Nick and I’m going to share with you in this video I want to show you the lateral Pall of Press. As I have said in the previous video showing you the vertical pallof press this are two variations that I adapted to make the original pallof press which resist rotation I forgot to make it 3 dimensional and now I’m going to give you a way to resist lateral flexion and unless we show you how to resist extension. So here is the lateral Pallof Press, which usually I grab a handle as opposed to a work which we’re getting vertical. You want to sit in a half kneeling position and I’m going with this hand just like this so my goal is to stay tall and as I raise my arms up my leg to the left arm and the cable is pulling my that way so I have to resist by staying against there so here’s short another arm. I’m working a little bit but not too bad and your arm really working hard. And I’m almost going to do that a few seconds at the top above my head and back to go it stays center the entire exercise so switch them. Now I can also progress this to a standing version. I’ll probably put weight a little bit and I could be right here so I have a nice kind of motorcycle riding stance. Well my head holds for a few seconds and back down. I’m sure you’re going to get a little off the body illness as well but you’ll get that you can have wheel or got the ball roll out so it needs the breaded exercises. Now if you don’t have a cable of the ties I’m showing you right here. Let’s say your cable is only this high or you just have band ties your cable then I would advice you to do half kneeling variation so the same thing here is the vertical pallof press you had down with the bands here and then I can build the layers and I can do it strong and I can go running to the selection a little bit like so I just try it out or maybe double an advance so you have a cable version and a resisted for the version. Give those variation to shut the pallof press and now you have 3 variations anti rotation anti extension and anti lateral selection.