L3 | Paloff Press - Kneeling


This anti-rotation core exercise is used to strengthen the core muscle group, particularly the lateral core


Kneel up tall and tilt your pelvis into neural or slight posterior tilt. Starting with moderate tension on the band, the band at a horizontal height and your hands at your belly/torso with fingers interlinked. Brace your core, set yourself and press outward into full elbow extension. Hold the bank tense for 3-5 seconds, not letting the band be pulled back towards the pole. Bring back to belly and rest 2-3 secs/ Repeat.

Special Notes
Make the core (the lateral core closest to the pole and anterior) do the work. The lower back can be "activated" but not painful