Adiletix - Pallof Press - Step-by-Step Guide

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Pallof Press

1 - Attach a resistance band or cable handle at chest height and stand sideways to the anchor point.
2 - Hold the handle with both hands at the center of your chest and step away until there is tension.
3 - Stand tall with feet about shoulder-width apart, knees slightly bent, and brace your core.
4 - Press your hands straight forward until your arms are fully extended, resisting the pull to rotate your torso.
5 - Pause briefly with your arms extended while keeping your hips and shoulders square.
6 - Bring your hands back to your chest under control, then repeat for the desired repetitions before switching sides.

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