Coach Nick Tumminello, show you how do perform the new vertical Pallof Press exercise. This a great new core exercise version of Pallof presses.
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Vertical Pallof Press Exercise U Performance Nick Tumminello.com Hey it’s coach Nick and I’m very excited to bring you one of my newest exercise innovations this is a Vertical Pallof Press an exercise that I have adapted from the original anti rotation Pallof Press that’s basically where this is the original Pallof Press that’s basically where you got a cable or right down resistance. You hold it at the center of your chest and you drive it out further I am out based on to my chest the harder I’m working here to resist the rotation. So physical therapy John Pallof invented that exercise what I’ve done is taken it and made it— so now we have a vertical version and a lateral version. In this video I’m going to show you the vertical version. Think about this as an upright abdominal wall length with like your wheel and this— check this out. You grab a rope, you’ll stay in the center of the rope be as you feel to have the cable above you so I’ll show you how a variation if you don’t have a cable just second but I want the angle the cable has been above me I bring it to my shoulders I walk it out a little bit. I’m going to get into lunge type position by my feet set up like this. It keeps my neutral and from here I’m going to press out all 30 seconds you can see it shaking a little bit and bring it back down. As I come up I hope that’s what all the way. I want to be here and what’s happening is the resistance of the key that was pulling me into extension so it’s pulling me like this and my abdominals everything in the front even my shoulders a little bit are resisting that so here it’s really tough there’s a lever on as long here. I’m still working but it’s a lot easier so you can hear in my voice. So this is the vertical Pallof Press this is a progression to a roll. Obviously from that state of stance that want to do both sides and I’m making sure that nothing is moving so I see this happening your weight is too heavy for me to control. A couple more reps review back down so you see them go in an angle. You will get a little choice up here but make sure I’m going to tricep thrust. You see I’m here so more like in come press and believe me I can feel a little. If that doesn’t your abdominals you don’t have abdominals the vertical power up thrust in the next video I’m going to show you how to do the lateral Pallof Press.

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