The Pallof press is a simple resistance band (or cable) exercise that trains your core stability—especially your ability to resist unwanted rotation.
You’ll stand sideways to the anchor point and press the band straight out in front of you. The band will try to pull you to the side—but you’ll fight to stay square.
Why It’s Good for Golfers
Your swing needs controlled rotation. The Pallof press builds the muscles that stabilize your spine and hips through that rotation—so your swing can be more powerful and more consistent.
It’s also great for injury prevention, especially in the lower back.
How To Do It
You’ll Need:
- A resistance band or cable machine
- Something sturdy to anchor it to (about chest height)
Steps:
- Stand perpendicular to the anchor point.
- Hold the band with both hands, elbows tucked in.
- Step away from the anchor until the band is under tension.
- Press your hands straight out in front of your chest.
- Hold for 2–3 seconds, then slowly bring it back in.
- Do 3 sets of 20 seconds per side.
💡 Start light—you should feel your core working, not your arms.
Common Mistakes
- Twisting or leaning as you press
- Locking your knees—stay athletic and slightly bent
- Using a band that’s too heavy (form matters more than force)
📊 Golf Benefit Snapshot:
| Goal | How It Helps |
|---|---|
| Core strength | Resists rotation = better control |
| Swing consistency | Stabilizes movement through impact |
| Injury prevention | Supports spine and hips |