Pallof Press
How to Do It
Anchor a band at chest height to the side. Stand side-on (or half-kneeling), holding the band at the chest with both hands in an athletic stance. Press the hands straight out in front to full extension while resisting the band’s pull to rotate you toward the anchor, then return to the chest. Keep the hips and shoulders square. Reps, then switch sides.
Why It Works
A pure anti-rotation exercise — the band tries to rotate the trunk and the core must resist; pressing out lengthens the lever and increases the rotary challenge, building the stiffness that controls and resists trunk rotation.
Hockey Transfer
Builds the anti-rotation core stiffness used to stay square and resist being turned in board battles and to transfer rotational force efficiently into shots and passes without leaking through the trunk.
Coaching Cues
- "Square hips and shoulders"
- "press straight out, resist the twist"
- "brace, control back in"
Common Mistakes
Letting the torso rotate toward the anchor; pressing high or low instead of straight; holding the breath
Progression / Regression
heavier band, step closer, or longer hold
lighter band or step farther from the anchor
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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