This is a quick video that looks at a few different ways to use the Pallof press to improve your overall core stability and strength. The Pallof press is often referred to as an “antirotation” or “antiflexion” exercise in that it trains the muscles of the core to resist rotation or flexion instead of providing it. This is very similar to the suitcase carry exercise that I have discussed numerous times in articles for the hip and the core. While it is known mainly for targeting the obliques it does require activation of many other muscles of the core, and even the glutes and pecs to assist in the movement.

This exercise is usually used with a cable machine or with resistance bands that you hold out in front of your torso while pressing it out and back. This tension pulls you toward the anchor point and your core resists to keep your torso front on. People who experience shearing of the spine will find this type of exercise invaluable as it teaches you how to effectively brace the core while completing movements with your upper body.

I have found this to be quite useful with people who excessively extend their lower back with overhead movements and leg exercises like squats, lunges, and stepups. This is a common problem seen with people with sacroiliac joint (SIJ) dysfunction and it is a reaction of the spine to the weakness in the glutes. While strengthening the glutes is a big part of correcting the underlying problem having exercises like this to assist the process can be invaluable.

This is where I found great success using this exercise in combination with Romanian deadlifts and even the hip thrust exercises to enhance my core stability and prevent any excessive extension.
There are always forces happening on your spine whenever you move and the better you can resist these forces, the more efficiently you will move and the stronger you can become.

Other benefits of this exercise is that it is a very versatile exercise that can be performed in a variety of positions to train your core strength and mobility from all angles. Due to its simplicity you can specifically target certain angles and positions to strengthen the movement you find most difficult.
It is also requires little skill and can be very easily regressed if you experience pain or limitation with movement making it a perfect exercise during the rehab process.

Great articles to read with additional information relating to this exercise are provided below

Exercises To Correct SIJ Dysfunction
https://www.noregretspt.com.au/index....
How to strengthen the obliques
https://www.noregretspt.com.au/index....
How To Correct Lateral Pelvic Tilt
https://www.noregretspt.com.au/index....
Why Romanian Deadlifts Are Essential For Hip and Back Pain
https://www.noregretspt.com.au/index....

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