Pallof Hold

The ultimate anti-rotation core builder — teaches your core to resist rotation under load, building real-world functional stability

⚡ Quick Reference

Aspect	Details
Pattern	Anti-Rotation
Primary Muscles	Core, Obliques
Secondary Muscles	Transverse Abdominis, Rectus Abdominis
Equipment	Cable machine or resistance band
Difficulty	⭐ Beginner
Priority	🟡 Recommended

Movement Summary

🎯 Setup

Starting Position

Cable height: Set to mid-chest level
Position: Stand perpendicular to cable, 2-3 feet away
Stance: Feet shoulder-width apart, knees slightly bent
Grip: Both hands on handle, held at sternum
Posture: Tall spine, shoulders back, chest up
Core: Braced and ready to resist rotation

Distance from Anchor

Distance	Tension	When to Use
Closer (1-2 feet)	Less resistance	Learning the movement
Standard (2-3 feet)	Moderate resistance	Most training
Farther (3-4 feet)	More resistance	Advanced progression

Setup Cue

"Stand tall and proud — cable wants to rotate you, you resist"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Pressing Out
⏸️ Isometric Hold
⬇️ Return

What's happening: Handle at chest, ready to press out

Both hands gripping handle at sternum
Cable pulling you toward anchor
Feet firmly planted
Core braced, spine neutral

Feel: Tension in the cable, core engaged and ready

Key Cues

Primary Cues

"Press away from your sternum" — straight line forward
"Stay square to the front" — don't let cable rotate you
"Tall spine, proud chest" — maintain posture
"Lock your core down" — resist the rotation

Hold Duration Guide

Goal	Hold Time	Rest
Strength/Stability	20-30s	60-90s
Endurance	40-60s	45-60s
Challenge	60s+	45s

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques	Resist rotation — prevent torso from twisting	`█████████░` 85%
Transverse Abdominis	Deep core bracing — maintains spinal stability	`████████░░` 80%

Secondary Muscles

Muscle	Action	Activation
Rectus Abdominis	Prevents extension, maintains posture	`███████░░░` 65%
Erector Spinae	Keeps spine neutral	`██████░░░░` 55%

Stabilizers

Muscle	Role
Shoulders	Hold arms extended
Glutes	Stabilize pelvis
Hip Flexors	Maintain stance

Unique Benefit

Pallof Hold trains anti-rotation strength — the ability to resist unwanted rotation. This is crucial for sports, daily activities, and lower back health.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Allowing rotation	Torso twists toward cable	Defeats the purpose	Reduce weight, focus on staying square
Shoulders rounding	Upper back rounds forward	Poor posture, less core work	Pull shoulders back, chest up
Arms not fully extended	Partial press	Easier, less effective	Lock arms out (not hyperextended)
Holding breath	Breath-holding during hold	Increases blood pressure	Breathe steadily through hold
Hips shifting	Weight shifts to one leg	Less core work, compensation	Keep weight even on both feet

Most Common Error

Allowing rotation — if your torso rotates even slightly, the weight is too heavy. Drop it and maintain perfect anti-rotation positioning.

Self-Check Checklist

Body stays square to the front — no rotation
Arms fully extended at shoulder height
Spine neutral, not rounded or arched
Breathing steady throughout hold
Weight even on both feet

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Half-Kneeling Pallof Hold	One knee down	Learning the pattern
Lighter Resistance	Less weight on cable	Building endurance
Shorter Hold	10-15 second holds	Just starting out

Variation	How	Emphasis
Standing	Standard athletic stance	Full-body integration
Split Stance	Staggered feet	More stability challenge

Variation	How	When to Use
Single-Leg Pallof Hold	Stand on one leg	Advanced stability
Pallof Walkout	Step away while holding	Dynamic progression
Longer Hold	60s+ holds	Endurance challenge

By Stance

Target	Variation	Change
Easier	Half-kneeling	More stable base
Standard	Standing	Athletic position
Harder	Single-leg	Less stability

📊 Programming

Hold Duration by Goal

Goal	Sets	Hold Time	Rest	Notes
Strength	3-4	20-30s	60-90s	Heavier resistance
Stability	3-4	30-40s	60s	Moderate resistance
Endurance	2-3	45-60s+	45-60s	Lighter resistance

Workout Placement

Program Type	Placement	Rationale
Core workout	Main exercise	Primary anti-rotation work
Full-body	Core finisher	After main lifts
Warm-up	Activation	Light holds to prep core

Progression Scheme

How to Progress

When you can hold 40+ seconds without any rotation, either add resistance or progress to a harder stance (split stance → single-leg).

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Dead Bug	Learning anti-rotation concept
Pallof Hold Half-Kneeling	Building base stability

Progressions (Harder)

Exercise	When Ready
Pallof Press	Ready for dynamic anti-rotation
Pallof Walkout	Want to increase difficulty
Pallof Hold Single-Leg	Elite stability challenge

Alternatives

Alternative	When to Use
Dead Bug	No cable/band available
Bird Dog	Need floor-based alternative
Plank with Reach	Building similar stability

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Rotation stress	Start with half-kneeling, lighter load
Shoulder issues	Holding arms extended	Reduce hold time
Balance issues	Standing unstable	Use half-kneeling variation

Stop Immediately If

Sharp pain in lower back or shoulders
Inability to maintain neutral spine
Dizziness or balance loss

Form Check

Spine stays neutral (no rotation, flexion, or extension)
Shoulders stay level (not one higher than the other)
Breathing remains steady

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Resist rotation	None (isometric)	🟡 Moderate
Shoulder	Hold arms extended	Minimal	🟢 Low
Hips	Maintain stance	Minimal	🟢 Low

Joint-Friendly

This is a low-impact core exercise with minimal joint stress — perfect for those with back issues when performed correctly.

❓ Common Questions

How heavy should the resistance be?

Start light. You should be able to hold perfect position for 30+ seconds without ANY rotation. If you rotate even slightly, it's too heavy.

Should I feel this in my shoulders?

Your shoulders will work to hold your arms out, but the primary burn should be in your core/obliques. If shoulders are burning more than core, reduce the weight.

How is this different from Pallof Press?

Pallof Hold is isometric (static hold), while Pallof Press is dynamic (pressing in and out). The hold is great for building foundational anti-rotation strength.

Which side do I start with?

Doesn't matter — just make sure to do BOTH sides equally. Many people are weaker on one side, so match sets/time on both.

📚 Sources

Biomechanics & Muscle Activation:

McGill, S. (2007). Low Back Disorders — Tier A
Kolar, P. (2014). Clinical Rehabilitation — Tier A

Programming:

Functional Training Institute — Tier B
NSCA Essentials — Tier A

For Mo

When to recommend this exercise:

User needs anti-rotation core strength
User has lower back issues (when done correctly, this is therapeutic)
User wants functional core training
User is an athlete needing rotational stability

Who should NOT do this exercise:

Acute lower back injury → Wait for recovery
Acute shoulder injury → Wait for recovery
Unable to maintain neutral spine → Regress to dead bug first

Key coaching cues to emphasize:

"Don't let the cable rotate you — stay square"
"Tall spine, proud chest"
"Breathe steadily throughout the hold"

Common issues to watch for in user feedback:

"I feel it in my shoulders" → Weight is too heavy
"I can't hold it without rotating" → Weight is too heavy OR stance too unstable
"I don't feel my core" → Not bracing properly, or weight too light

Programming guidance:

For beginners: 3x20-30s holds per side, 2-3x/week
For intermediates: 3x30-45s holds, part of core training
Progress when: Can hold 40s+ with zero rotation

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Distance from Anchor​

🔄 Execution​

The Movement​

Key Cues​

Hold Duration Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Stance​

📊 Programming​

Hold Duration by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Form Check​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​