Moves/Pallof Press 1 2 Step

Pallof Press 1 2 Step

ID: 388

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Exercise Types:
Upper Push, Core Resist
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Step, Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Avoid compensation patterns; if form breaks, address the limiting factor.
  3. 3. Lock out fully at the top but avoid hyperextending the elbow joint.

Regression:

Reduce load by 30% and shift focus to the eccentric portion of the movement.

Progression:

Progress to a harder variation: archer push-up, ring push-up, or deficit push-up.

Common Problems:

Losing shoulder blade position mid-set — re-cue retract and depress before the next rep.