Hollow Body Hold Pallof Press

Core
Trunk
Resisting Rotation

Hollow Body Hold Pallof Press Muscles Worked

The primary muscles worked during hollow body hold pallof press are the Obliques muscles.

Coaching Tips for Hollow Body Hold Pallof Press

Follow these cues to perform Hollow Body Hold Pallof Press correctly:

  • Keep the lower back pressed into the floor throughout the movement
  • Start with the hands at the sternum and straighten them slowly.
Beginner10 Reps3 Sets
Intermediate14 Reps4 Sets
Advanced18 Reps4 Sets

Equipment

Embed A Summary On Your Website

Hollow Body Hold Pallof Press

Core
Trunk
Resisting Rotation
1
Embed This Exercise
Embed Hollow Body Hold Pallof Press in an article or blog post under our free-to-use license.
Copy Embed Code
2
Share This Exercise
Share Hollow Body Hold Pallof Press on social media or with a personal training client.
3
Download The App
Get our entire movement library in a workout programme tailored to you.
Download on the App Store
1
More Resisting Rotation Exercises
Core
Trunk
Resisting Rotation
Lizard Crawl
Lizard Crawl
Core
Trunk
Resisting Rotation
KB Suitcase Hold
KB Suitcase Hold
Core
Trunk
Resisting Rotation
Double DB Farmers March
Double DB Farmers March
Core
Trunk
Resisting Rotation
Hollow Body Hold Pallof Press
Hollow Body Hold Pallof Press
Core
Trunk
Resisting Rotation
TRX Straight Arm Side Plank
TRX Straight Arm Side Plank
Core
Trunk
Resisting Rotation
KB A-Stance Hold
KB A-Stance Hold
Core
Trunk
Resisting Rotation
TRX Side Plank
TRX Side Plank
Core
Trunk
Resisting Rotation
KB Circles
KB Circles
Core
Trunk
Resisting Rotation
Side Plank
Side Plank
Core
Trunk
Resisting Rotation
Single Arm Front Rack March
Single Arm Front Rack March
2
More Trunk Exercises
Core
Trunk
Shoulder Stability
Crab Walk
Crab Walk
Core
Trunk
Anterior Core
Inchworm to Hollow
Inchworm to Hollow
Core
Trunk
Resisting Rotation
KB Side Plank
KB Side Plank
Core
Trunk
Resisting Rotation
Hollow Body Hold Pallof Press
Hollow Body Hold Pallof Press
Core
Trunk
Resisting Rotation
Single Arm KB Farmers Carry
Single Arm KB Farmers Carry
Core
Trunk
Anterior Core
Kneeling Slide Outs
Kneeling Slide Outs
Core
Trunk
Resisting Rotation
Single Leg Pallof Press
Single Leg Pallof Press
Warmup
Trunk
Anterior Core
Bird Dog
Bird Dog
Core
Trunk
Anterior Core
Long Lever Plank
Long Lever Plank
Core
Trunk
Shoulder Stability
Crab Extensions
Crab Extensions
3
More Core Exercises
Core
Trunk
Anterior Core
Seated Pike Lifts
Seated Pike Lifts
Core
Trunk
Anterior Core
Floor Wiper
Floor Wiper
Core
Trunk
Shoulder Stability
Chin Over Bar Hold
Chin Over Bar Hold
Core
Trunk
Rotation
Half Kneeling DB Crush Grip Cross Chop
Half Kneeling DB Crush Grip Cross Chop
Core
Trunk
Anterior Core
Heel Taps
Heel Taps
Core
Trunk
Anterior Core
Slider Tall Plank with Abduction
Slider Tall Plank with Abduction
Core
Trunk
Anterior Core
Barbell Leg Raises
Barbell Leg Raises
Core
Trunk
Shoulder Stability
Inverted Plank
Inverted Plank
Core
Trunk
Anterior Core
Hanging Knee Tuck Hold
Hanging Knee Tuck Hold
Core
Trunk
Anterior Core
KB Lowering on Bench
KB Lowering on Bench

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.