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Resistance Band Pallof Press and Twist
Resistance band core exercise combining anti-rotation press with controlled twist to target obliques, transverse abdominis, and rectus abdominis for improved stability and functional strength.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Glutes, Lower Back, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Transverse Abdominis, Rectus Abdominis
Glutes
5/10Glute Max
Lower Back
4/10Erector Spinae
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band at chest height to a stable point. Stand perpendicular to the anchor, hold the band with both hands at your chest, and step away to create tension with feet hip-width apart.
- Brace your core and press the band straight out until arms are extended.
- Resist the band's pull to keep torso stable.
- Slowly rotate your torso away from the anchor using obliques.
- Control the return to center position.
- Bend elbows to pull hands back to chest.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Brace core tight
- Twist from torso only
- Keep shoulders down
- Resist band pull
- Stay grounded through feet
Breathing
Inhale to prepare, exhale during the press and twist while bracing your core.
Tempo
3-1-3
Range of Motion
Extend arms fully forward at chest height; rotate torso 45-60 degrees away from anchor without hip movement or spine arch.
Safety
Safety Notes
- Inspect band for damage before use
- Avoid if acute lower back or shoulder pain
- Start with light tension to master form
- Maintain neutral spine throughout
- Stop if sharp pain occurs
Spotting
No spotting needed; perform solo with focus on controlled movement.
Common Mistakes
- Allowing hips to rotate
- Arching lower back
- Using momentum for twist
- Shrugging shoulders
- Collapsing core during return
When to Avoid
- Acute lower back strain
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Thoracic rotation mobility
Build Up First
- Master basic Pallof press
- Core bracing competency
Also known as
Banded Pallof Press with Rotation, Pallof Twist Press, Band Anti-Rotation Twist
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