Strengthen core and eliminate back pain
The Pallof walkout is one of the underrated moves for teaching proper bracing mechanics and building a six pack. This is the ultimate CORE building exercise. Stabilize your CORE without pulling the body in the opposite direction. The athlete has to learn to stabilize their CORE under load.
An athlete needs to be able to rotate explosively to run and throw, but they also need to stop that movement — and that’s what anti-rotation is. A car accelerates to gain speed but then brakes to stop. The Pallof walk out teaches you how to put on the brakes.
How many sets and reps should I do for the Pallof press?
The answer is always, “it depends,” but here are some general guidelines:
- For warming up: two to three sets of eight to 10 highly concentrated reps or isometric holds of 20-30 seconds.
- For more muscle: three to four sets of 10-20 repetitions with a light to moderate load at the end of your training session
- For core endurance and stability: three to four sets of eight to 10 repetitions with light to moderate loads at a controlled speed
The Pallof walk out is a valuable movement prep and core strengthening exercise for nearly every lifter. It helps to establish proper spinal alignment under load and increase core stability.
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