Band Horizontal Pallof Press
Also known as: pallof press, horizontal pallof press, anti rotation press
Band Horizontal Pallof Press is for lifters with a base already built, using accommodating band tension to deliver midsection control under load.
How to do Band Horizontal Pallof Press
- Attach the band to a sturdy anchor point at waist height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
- Bring your hands to your chest, keeping your elbows bent and close to your body.
- Engage your core and maintain a stable stance.
- Extend your arms straight out in front of you, pushing the band away from your body.
Band Horizontal Pallof Press Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Resist the snap-back instead of letting it pull you.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Step further from the anchor to raise tension.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Move up a band thickness once the top feels light.
The other half of the week
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- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Band Horizontal Pallof Press Mistakes
Standing so close that tension disappears at the start
Step back until the band is already taut in the starting position.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Band Horizontal Pallof Press
Swap Band Horizontal Pallof Press For
Band Horizontal Pallof Press — Frequently Asked Questions
How do you do the Band Horizontal Pallof Press?
Attach the band to a sturdy anchor point at waist height. Stand perpendicular to the anchor point with your feet shoulder-width apart. Grasp the band handle with both hands and step away from the anchor point to create tension in the band. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Horizontal Pallof Press work?
The Band Horizontal Pallof Press primarily targets the abs. It is classified as a core exercise and is performed with a resistance band.
How many sets and reps of the Band Horizontal Pallof Press should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Step further from the anchor to raise tension. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Horizontal Pallof Press good for beginners?
Not usually. The Band Horizontal Pallof Press is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Band Horizontal Pallof Press?
Try the Push-up To Side Plank, Lever Seated Crunch (chest Pad) or the Kettlebell Advanced Windmill. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Band Horizontal Pallof Press the same as the pallof press?
Yes. The Band Horizontal Pallof Press is also commonly called the pallof press or the horizontal pallof press. Different gyms and training programs label it differently, but "pallof press" and "horizontal pallof press" refer to this same movement.
