Core · Level 1
Pallof press
Side-on to an anchored band, press your arms forward resisting the rotation.
- Suggested dose
- 3 × 10 rep per side · 30s rest
- Equipment
- Resistance band
- Works
- Obliques, Abs
- Pattern
- Anti-rotation
How to do it
- Band anchored at chest height, stand side-on.
- Hold the band against your sternum and step away until you feel tension.
- Press your arms forward without letting your torso rotate; bring them back to your chest.
Key points
- Hips and shoulders facing forward
- Soft knees
Common mistakes
- Letting the band rotate you
- Leaning toward the anchor
Why it helps your tennis
Trains braking rotation: protects the spine after powerful forehands and backhands.
Related exercises
- Single-leg deadliftSingle-leg hinge holding the weight in the opposite hand.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Dead bugOn your back, extend opposite arm and leg keeping your lower back on the floor.
- Bird dogOn all fours, extend opposite arm and leg without moving your hips.