Half Kneeling Overhead Pallof Press
Anti-RotationbilateralBeginner
Equipment Needed
Resistance Band
Target Muscle Group
Shoulders
Primary Goal
Resistance
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Instructions & Biomechanical Cues
1. Start in a half-kneeling position with one knee on the ground and the opposite foot flat on the floor, holding a resistance band or cable with both hands at your chest. 2. Engage your core and press the band or cable overhead, extending your arms fully while maintaining tension in the band. 3. Keep your shoulders relaxed and avoid leaning or twisting your torso during the press. 4. Hold the extended position for a moment, focusing on stabilizing your body against the resistance. 5. Lower the band or cable back to the starting position at your chest, then repeat for the desired number of repetitions before switching sides.",
