Moves/Pallof Chop

Pallof Chop

ID: 153

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Exercise Types:
Core Rotate, Core Resist
Contraindications:
Lower Back Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathe consistently — match breathing to movement rhythm.
  2. 2. Keep tension on the cable or band throughout — do not let it go slack at any point.
  3. 3. Speed of rotation should be deliberate; power can be added once mechanics are clean.
  4. 4. Imagine the spine as a fixed axis — rotation happens around it, not along it.

Regression:

Slow the tempo to a 3-count rotation and 3-count return before adding speed or resistance.

Progression:

Progress to a split-stance or single-leg position to reduce base of support and increase stability demand.

Common Problems:

Collapsing the torso toward the load — reinforce upright posture before the rotation begins.