Coreisolation
HALF-KNEELING CABLE PALLOF PRESS
Custom Training: Half-Kneeling Cable Pallof Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
HOW TO PERFORM
- 1
Take a stable half-kneeling position side-on to a chest-height pulley and press without rotating the pelvis.
- 2
Press the handle away from the chest while resisting the pull that would rotate the trunk.
- 3
Bring the handle back slowly without changing the torso position.
THE STANDARD
Custom Training: Half-Kneeling Cable Pallof Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
COACHING CUES
Keep the shoulders and hips level throughout the press.
COMMON MISTAKES
Twisting toward the anchor or leaning to avoid the resistance.
300WOD STANDARDS
Foundation
Hoplite
Elite
Spartan
CUSTOM TRAINING ONLY
EQUIPMENT
Cable