- Hey there team, it's James here from Kinetic Revolution
and if you're new to the channel,
it's my job to help you run strong,
run injury free.
Today I want to show you an exercise, well in fact,
it's a series of variations on the Pallof Press.
Pallof Press is a classic exercise for standing core control
so taking our core exercises away from being ground based.
Putting you on your feet,
it's more of a functional kind of setup.
The classic Pallof Press involves you using either
a resistance band or a cable.
So the kind of cable setup that you'd find in a gym,
here we got a resistance band anchored
onto the squat rack, okay it's not going anywhere
means I can pull against it
and get a decent amount of tension built up.
So the classic Pallof, we're getting around about
shoulder width apart, little bit of a knee bend,
and from there with a bit of tension in the band,
I'm holding the band at around about
bellybutton level.
Now even with this tension and the band at bellybutton level
the band wants to pull me into rotation.
So it wants me to go this way.
My job is to resist that rotation.
Now as I push out against the band, the lever that my arms
are creating gets longer, it means that that rotation
becomes more powerful and I have to resist it even more so.
So from a core control exercise, a torso rotation exercise
it's a fantastic option, really works your obliques hard.
Do three sets of 15, with the band on the left,
and then three sets of 15 with the band on the right.
Obviously, I turn round and do that.
Now this is your classic Pallof Press,
what you can do is vary that up a little bit,
and it's really specific for us runners.
If we go single leg, so just like I said,
with both legs we want to keep a little bit
of a knee bend, with the single leg what I would encourage
you to do is work with your outside leg,
as the standing leg, bending that inside leg up
to around 90 degrees at the knee,
and what I mean by that, the outside leg.
Is if the band is off to the left,
be on your right hand leg.
From there keeping that little knee bend, you press out,
and then bring it back in.
Out, and then back in.
Slow and controlled, out for the count of three,
back for the count of three.
So we're at one, two, three.
One, two, three.
As with the double leg version,
the band wants to pull you that way,
so where we're standing on one leg here,
what we feel is that the band
wants to pull our torso round into rotation there
and the knee will follow.
The knee will drift in to this knock-kneed
kind of knees out position.
A position we don't want to be in,
we don't like to see our runners in that position.
We want to use this exercise to teach you
to control that position more effectively.
Now it needs to be isolated,
you need to be very specific about the movement here.
I'm a big guy, I'm a tall guy,
I've got a lot of weight to use if I want to cheat.
What I could do, is simply get into position
and as I push out, lean my body weight against the band.
You can see the way I'm leaning off to this side,
that's not hard for me, that's just me putting
my weight into it, so you wanna be strict,
wanna be controlled, don't feel like you're shifting
your weight, just feel like you're having
to work hard through your core to control
a static neutral position.
I can feel my glutes working hard
as well as having to work hard
through my core there, to control that.
Now, we can also throw in some other movements,
we can throw in a bit more of a, if the exercise
I've just shown you is more rotational,
going straight up and down creates more
of a lateral movement.
More of a frontal plane element to this,
so we'll stay again, on one leg, a little knee bend,
from there, press up and then come down.
See this is more of a challenge for me.
Up, two, three, down two, three
and again if that happens, if you find it gets too hard,
just in the same way that it's too easy you can move away,
if it gets too hard we get a little bit closer.
We feel less tension, little knee bend,
and there we go, two, three.
Down, two, three.
Better, so again three sets of 15 each side.
From there we can turn that,
in again to another variation where we get
even more dynamic and throw in a lunge.
So we can start further back,
band starts in by your belly button
and you're gonna lunge forwards, good quality lunge,
press out and bring it back.
Forwards, lunge, and back.
Again if that's too easy, step to the side a touch.
That was a little bit easy,
and from there forwards, press, and back.
And I can feel as I pressed, I wanted to turn with the band.
My job is to keep this set of arms pushing
straight forwards ahead of me.
Keep the quality in the movements,
keep the control in the movements,
you'll force yourself to work hard
through those obliques in particular
and of course those stabilizers around the hips
in particular your glutes.
But not in isolation, you're working hard
for your abductors as well,
creating balance and control around those hips.
Do hope you found that helpful, of course if you're new here
to the channel don't forget to subscribe,
that way you'll make sure you see all these upcoming
videos we've got for you to help you run strong,
run injury free, any questions leave them in the comments
and I'll get back to you.
Speak to you soon, bye now.
(quiet calm music)