Band Pallof Hold
A timed band hold with the arms extended while the trunk resists turning.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Anti rotation
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Secure a resistance band at chest height to a fixed bar or post.
- Stand side-on to the anchor with the feet apart. Hold the band in both hands at the chest.
Do the rep
- Press both hands forward and keep the chest facing ahead.
- Hold the hands still while breathing steadily.
- Bring the hands back to the chest to finish, then change sides.
What counts as a rep
Count the time held on each side with the arms extended and the trunk facing forward.
Count the time held on each side with the arms extended and the trunk facing forward.
Breathing
Breathe slowly and steadily through the hold; do not hold your breath.
Cues
- Keep the hips and shoulders square.
- Use a stronger band when the hold gets easy.
Common mistakes
Drifting toward the anchor
What you seeThe hands and chest turn toward the band.
FixReduce band tension or end the hold.
A steady position is the purpose of the anti-rotation hold.
Stop the set if
- Stop if you feel sharp pain.
- End the hold if you cannot keep the hands centered.
General educational content, not individual coaching or medical advice.
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