Moves/Overhead Pallof

Overhead Pallof

ID: 28

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

Key Teaching Points:

  1. 1. Breathe consistently — match breathing to movement rhythm.
  2. 2. Foot width affects stability; narrower feet increase the anti-lateral demand.
  3. 3. Neutral spine throughout; no rounding or hyperextension.
  4. 4. Hips and shoulders should remain in the same plane throughout.

Regression:

Perform a static hold (plank or pallof press hold) before adding movement to the drill.

Progression:

Progress to a single-limb support position: one-arm plank, single-leg hold.

Common Problems:

Lower back extension substituting for core tension — cue rib cage down and posterior pelvic tilt.