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Resistance Band Pallof Hold
A static core exercise using a resistance band anchored at chest height, targeting the obliques and deep core stabilizers to build anti-rotation strength and stability.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
10/10External Obliques, Internal Obliques
Shoulders
4/10Anterior Delts
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Rest primarily involves switching sides.
How to Perform
Secure a resistance band to an anchor point at chest height. Stand perpendicular to the anchor, grasping the band with both hands directly in front of your sternum, creating light tension.
- Step slightly away from the anchor to increase resistance while maintaining a stable, square stance.
- Press your hands straight forward, fully extending your arms away from your chest.
- Brace your core tightly, actively resisting the band's pull trying to rotate your torso toward the anchor.
- Hold this position statically for the prescribed time, keeping your hips and shoulders square.
- Slowly return the band to your chest, then switch sides and repeat.
Coaching Tips
Form Cues
- Brace hard
- Keep hands centered
- No twisting
- Shoulders square
- Hips forward
Breathing
Inhale deeply, brace your core tightly before extending, and maintain shallow, consistent breathing throughout the hold.
Tempo
2-1-1
Range of Motion
Extend arms fully until elbows are locked out, maintaining a straight torso and neutral spine without rotation.
Safety
Safety Notes
- Ensure the anchor point is stable and secure before applying tension.
- Start with a light band until you master core bracing.
- Discontinue immediately if you feel sharp pain in your back or shoulders.
Spotting
Not recommended; adjust band tension or step closer to the anchor point if control is lost.
Common Mistakes
- Allowing the torso to rotate toward the anchor point.
- Failing to fully extend the arms to maximize leverage challenge.
- Holding breath instead of bracing and breathing.
When to Avoid
- Acute lower back pain or disc issues.
- Severe shoulder instability.
Flexibility Needed
- Ability to maintain a neutral spine.
Build Up First
- Competency in core bracing (hollowing/bracing).
Also known as
Pallof Hold Banded, Banded Anti-Rotation Hold, Band Anti-Twist Hold
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