Banded Pallof press

Sets, reps and RIR

Bands give the least resistance where you are strongest, so chase reps and control, not load.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Obliques.

Secondary: Abs.

What it is called elsewhere

• Norwegian Pallof press med strikk
• Swedish Pallof press med gummiband
• Danish Pallof press med elastik
• German Pallof Press mit Band
• Spanish Press Pallof con banda
• Italian Pallof press con elastico
• Portuguese Pallof press com elástico
• Russian Жим Палоффа с резинкой
• French Pallof press (élastique)

Related core exercises

• Hanging leg raise
• Hanging knee raise
• Pelvic floor squeeze
• Plank
• Side plank
• Sit-ups

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.