Pallof Press
The Pallof press is an anti-rotation core exercise where you press a cable or band straight out from your chest while resisting rotational force. It builds the core stiffness needed for HYROX Farmers Carry, Sandbag Lunges, and running stability.
Execution
The Pallof press uses a side-on cable or band while the athlete presses away from the chest and limits trunk rotation. Use a secure anchor, controlled range and resistance that does not pull posture out of position. Train both sides.
ACSM resistance-training position stand 2026 · NASM Pallof press guide · HYROX® Singles Rulebook 2026/27
Purpose and limits
It can practise resisting rotation while the arms move. It is an accessory, not a HYROX® station, and does not prove direct transfer, specific muscle-activation percentages, back-injury prevention or one best stance. Progress one variable and stop for pain or loss of control.
ACSM resistance-training position stand 2026 · NASM Pallof press guide · HYROX® Singles Rulebook 2026/27
FAQ
Is it a HYROX® station?
No.
ACSM resistance-training position stand 2026 · NASM Pallof press guide · HYROX® Singles Rulebook 2026/27
Does it prevent back injury?
No exercise guarantees prevention.
ACSM resistance-training position stand 2026 · NASM Pallof press guide · HYROX® Singles Rulebook 2026/27
How heavy?
Use resistance that challenges control without rotation.
ACSM resistance-training position stand 2026 · NASM Pallof press guide · HYROX® Singles Rulebook 2026/27
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