Pallof Press — Functional Core Technique Guide
The Pallof press is a dedicated anti-rotation core drill that deserves a place in any serious functional fitness glossary. Unlike sit-ups and raises, it trains the trunk to resist being twisted rather than actively flexing. That quality matters in unilateral loading, running, carries, and any movement where force needs to transfer cleanly through the torso. It is not flashy, but it is highly practical accessory work for CrossFit athletes who want better control rather than just more core fatigue.
Muscles Worked
Equipment
Watch the movement demo
Video tutorial on YouTube — opens in new tab
How to Do the Pallof Press
Attach a band or cable at chest height and stand side-on to it.
Hold the handle at the sternum with both hands.
Brace the trunk and press the hands straight away from the chest.
Pause without letting the torso rotate, then return under control.
Common Mistakes
Twisting toward the anchor instead of resisting rotation.
Leaning back and flaring the ribs during the press.
Using too much load and losing the purpose of the drill.
Coaching Tips
The goal is minimal visible movement through the torso.
Use deliberate pauses at full extension to improve anti-rotation awareness.
Scaling Options
Easier / Beginner
Lighter band tension, half-kneeling Pallof press, or shorter holds.
Harder / Advanced
Heavier band tension, overhead Pallof press, or marching Pallof press.
Frequently Asked Questions
Why include the Pallof press in a CrossFit glossary?
Because anti-rotation is a real athletic quality. The Pallof press improves trunk control in carries, unilateral dumbbell work, and running without adding a lot of fatigue cost.
Related Exercises
Ready to put the Pallof Press to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.