Pallof Press – New Pallof Press Exercise Variation! – Vertical Pallof Presses

By On · 6 Comments · In Strength Training
If you don’t know about the Pallof Press: It’s one of the best Anti rotation core training exercises you can do. I’ve taken the traditional Pallof Press anti rotation exercise and applied to a 3D model. This thought process has helped me to develop two brand new variations of Pallof Press. One of which – the Vertical Pallof Press – I’m going to share with you in today’s post. The other variation is coming to you soon as well. . To see how the traditional Pallof Press exercise is done – Watch this video of my good friend and colleague Tony Gentilcore. My man Tony G has a great Blog with lots of great training info and lots more cool videos. .

The Pallof Press Exercise

. Now that you understand how to do the Traditional Pallof Press to improve your anti rotation core strength – Here’s how you can use my Pallof Press variation to improve the function of your anterior abdominals to resist trunk extension. I call this version the Vertical Pallof Press. .

The Performance U – Vertical Pallof Press Exercise

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The Vertical Pallof press is one of the popular abs exercises among myself and my clients.

Give the new, Vertical Pallof Press exercise a try and post your comments!

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    Coach Nick Tumminello has built a reputation as the ‘Trainer of trainers” through his workshops at conferences and fitness club around the world. And, for his consulting work with pro/college sports teams and with exercise equipment/ clothing manufactures.
    He’s the owner of Performance University international, which provides hybrid strength training & conditioning for athletes and educational programs for fitness professionals. Based in South Florida, Nick is a Fort Lauderdale personal trainer who works with a select group of athletes and exercise enthusiasts.

    You can check out Coach Nick’s articles, DVDs, seminars schedule, mentorship program and very popular hybrid fitness training blog at http://nicktumminello.com/

6 Responses to Pallof Press – New Pallof Press Exercise Variation! – Vertical Pallof Presses

  1. Jack says:
    May 24, 2010 at 4:51 pm

    Coach Tumminello,

    For movements like this one, would it be worthwhile to focus on holding the movement for a given number of complete breath cycles instead of for time, per se, in order to link it up to proper breathing patterns? Or do you feel that by the time you would start implementing this movement, the athlete will already be at a point where breathing correctly should come somewhat reflexively as opposed to something you have to consciously work at (or may actively need to work on correcting via other techniques and interventions)?

    There’s plenty of talk these days about “owning” certain movements by being able to breath correctly throughout, and these static positions seem to lend themselves best to monitoring this, since dynamic movements don’t allow for quite as much focus on breathing.

  2. dtc says:
    May 24, 2010 at 7:02 pm

    very interesting – but what was the version for those will ‘low pulleys’?

  3. Adrian Crowe says:
    May 25, 2010 at 3:07 pm

    “If that doesn’t get your abdominals, you don’t have abdominals”

    I want a Performance U shirt that has that quote in bold print!

    Make it happen Nick!!!

  4. Mike says:
    May 25, 2010 at 3:32 pm

    Oh yes! I’ve been working the wheel for years now and yet still cannot achieve Ross enamait type full extension. I love this core challenge for it’s novel application as well as the ability to add resistance as I get stronger. I think will be really helpful for finally conquering the wheel. Thanks Nick!

  5. Dan Daly Jr, CSCS says:
    May 25, 2010 at 9:26 pm

    Love the Paloff Press! Not just for athletes either. Its an awesome functional movement for amateur clientele. I hope everyone is moving towards core stability training. as the abs function more for stability than mobility.

    Went to an interesting lecture today on osteoporosis by the Hospital for Special Surgery in NYC. A few noteworthy studies and statistics revealing the incidence of spinal fractures and posterior vertebral disc displacement while performing spinal flexion!

  6. Pallof Presses – NEW Lateral Pallof Press Exercise « Nick Tumminello Fitness | Baltimore MD Personal Trainer | Sports Performance & Bodybuilding says:
    May 31, 2010 at 8:55 am

    [...] week I showed how to perform a new version of the Pallof Press called the Vertical Pallof [...]