The exercise is called the Pallof Press and it's one of THE most effective core exercises you can integrate into your training.

John Pallof, a Boston based physical therapist, invented the Pallof press to work what's called the "anti-rotation" function of the core, which simply means resisting rotation.

A good example of this is to hold your arms together straight out in front of you...then imagine somebody trying to push your arms to the left as you resist that push and try and keep them in front of you.

That's anti-rotation.

The Pallof press also happens to be one of the more underutilized user-friendly exercises that you can do.

What makes the Pallof Press such a great core exercise is that it forces you to brace your core and glutes to stabilize and resist rotation. The primary function of the core is to resist rotation, flexion, and extension, not to initiate those movements.

One of the best things about the Pallof Press is the sheer number of variations it offers. It can be tapered down to a level where anyone can do it. But is can also be scaled up to challenge anyone who has a little more core stability strength developed.

It allows for a variation in training while still strengthening the core, and for different level of fitness.

Today we’re going to highlight four of the most common variations of the exercise...there are many more variations for you to try out as you advance (I've come up with a few doozies myself, which you may have seen).

We’re going to focus on the Pallof Press with a resistance band, however you can also use a cable machine as well (that's what I normally use).

Check out the video of four Pallof Press variations HERE