equivalent to Pallof press?

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NordicMan
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equivalent to Pallof press?

Post by NordicMan » Mon Jul 29, 2013 6:19 am

I have seen references to an exercise called the Pallof press. I found it on YouTube. I have bars and weights, no facilities for lat pulldowns. I was thinking perhaps if one had a dumbbell and lay upon the floor, holding it out like you would if you were holding out a dumbbell(if you were standing) for a frontal raise, whether that would achieve a similar effect.

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stuward
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Re: equivalent to Pallof press?

Post by stuward » Mon Jul 29, 2013 8:10 am

The point of a Pallof press is to put a rotational stress on the body that you have to work against. If you can do that lying on the floor, go ahead. There are actually lots of exercises that create that effect, turkish get ups for one. Google "anti-rotation exercise" for more ideas.
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Re: equivalent to Pallof press?

Post by Dub » Mon Jul 29, 2013 8:56 am

It would be more of an anti-flexion exercise. Still useful though. You could add in a DB or KB "pulse" so to speak on lunges, lateral lunges or goblet squats. You would lower down, then bring the weigth forward, further from your body, hold it for a second or two, bring it back, and finish the rep. Great core and stability training. Like Tony G. Here: http://www.youtube.com/watch?v=uBiggVkfX6k" onclick="window.open(this.href);return false;

The free weight equivalent for pallof presses would be a plank that has some pulling forces in it. Like plank DB rows for one. If you can get some block to do the plank on, you can do full-range DB rows while in the position, giving your body a huge rotational force to counteract with. Or bands work great too.
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Jungledoc
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Re: equivalent to Pallof press?

Post by Jungledoc » Tue Jul 30, 2013 12:26 am

If you can get some tension bands, or improvise with bungie cords, or other elastic bands you can do Pallofs. It's a great exercise, and has been a staple of my workouts for years.
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Re: equivalent to Pallof press?

Post by robertscott » Tue Jul 30, 2013 11:02 am

Full contact twists have a strong anti rotation component.

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Re: equivalent to Pallof press?

Post by NordicMan » Tue Jul 30, 2013 5:03 pm

Thank you folks for your inputs. I am thinking that this would be a good exercise for me to take up. There are many good ideas here, and I appreciate your contributions.

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