Yes, you can do Pallof presses with a cable machine. You need lateral resistance to do the movement, so you can’t use kettlebells, dumbbells, or we...

You can do the Pallof press either before or after your workout. To do it before you train, as a warm-up, use less resistance and do fewer sets and...

Always consult your doctor prior to starting any fitness or rehab program. That said, the Pallof press doesn’t directly tax your lower back, so you...

Level: Beginner – Intermediate (Depending on weight used)The cable Pallof press is the standard version of the Pallof. As far as weight goes, you d...

Level: IntermediateThis version of the Pallof (as opposed to the tall kneeling version) increases the level of instability, since your stance is st...

Level: IntermediateThe split-stance Pallof seriously challenges your center of balance, requiring the obliques to be fully engaged to keep you upri...

Level: IntermediateThe tall kneeling Pallof (as opposed to the half-kneeling Pallof) requires more oblique engagement to hold you upright, since yo...

Level: BeginnerThis is a great Pallof press progression, as it teaches your core how to start resisting rotation during everyday movement; in this...

Level: BeginnerThese banded squats are another great way to progress to the Pallof. They work in a similar fashion as the anti-rotation lunges, tra...