Last week, I thought winter was in full swing. This week, the weather has me rethinking that. But I’m always thinking about Move of the Week, and here it is!
THE MOVE: Isometric Lunge Pallof Press
MOVEMENT PATTERN AND MUSCLES WORKED: Core stability: core, obliques, legs.
WHY DO IT: I’ve already waxed poetic about the importance of core stability before, so I won’t do it again here. Suffice to say, a stable core is a strong core, and one of the most important things the core does is resist rotation.
A stable core protects the spine by limiting rotation of the trunk. A strong core remains solid, even during rotational movements like throwing or punching, because a strong core effectively transfers power from the lower body to the upper body (and vice versa).
The Pallof Press is one of the most well-known core exercises in the world of strength & conditioning. It teaches the abdominal muscles to isometrically support the trunk and limit trunk rotation. It can easily be modified to suit the ability levels of trainees by either changing the weight used, or the position it is done in.
In the Isometric Lunge Pallof Press, the lunge position ups the ante when it comes to core stabilization. Not only do you have to resist the rotational pull of the cable; you now have to do it while holding the bottom position of a lunge. Thus, proper execution of today’s move builds both core and single-leg stability. If you struggle with lunges or other single-leg exercises, today’s move will definitely help you own them in the future.
HOW TO DO IT: Set up a cable column such that the cable is about chest-height if you were in the bottom of the lunge. Pull the D-handle out, and get into the bottom of a lunge, with your inside leg down, but the knee hovering above the ground. In this position, try to maintain a 90/90 position with your hips, knees, and ankles, like what Dan is doing in the video above.
Hold the D-handle close to your torso, brace your abs, and press out the D-handle without losing your balance or letting the weight pull you into the cable column. Hold this position for 1-second, and then return to the starting position. Repeat for reps.
This exercise slots in nicely as a warm-up exercise, or as assistance work at the end of a workout. I’d recommend using it for 2-3 sets of 6-8 reps/side. Use this if you need to build core and single-leg stability, and let us know what you think on Twitter or Instagram @halevylife !
by Jeremy Lau
Jeremy Lau is a Senior Staff Coach at Halevy Life.
Jeremy graduated cum laude from Rensselaer Polytechnic Institute with a BSc. in Biomedical Engineering and received his Master’s in Exercise Physiology at Columbia University. In addition to his academic accolades, Jeremy is a Certified Strength & Conditioning Specialist (CSCS).
Prior to joining the team at Halevy Life, Jeremy completed a coaching internship at Cressey Sports Performance, where he coached both amateur and professional athletes, among whom were many professional MLB baseball players.
As an athlete, Jeremy has played baseball competitively for most of his life.