Moves/Pallof Press Walk Outs

Pallof Press Walk Outs

ID: 389

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

Key Teaching Points:

  1. 1. Breathe consistently — match breathing to movement rhythm.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Full range of motion: chest to the object on the way down, full lockout at the top.

Regression:

Use a machine or cable variation to learn the pressing path before loading a free-weight version.

Progression:

Add a loaded vest or belt to increase total resistance without changing the movement pattern.

Common Problems:

Uneven lockout — identify the weaker side and address with unilateral assistance work.