Badminton strength · Core anti-rotation · Beginner · ~3 min

Pallof press

Trains the trunk to resist being twisted. That stability lets hip and shoulder rotation transfer cleanly into the stroke.

▶ Pallof Press with band — Wild Movement Collective (YouTube)

More videos: How to Do the Pallof Press (Perfect Form for a Stronger Core) (Colossus Fitness) · Pallof Press - How To Do Pallof Presses + Variations (Girls Gone Strong | Women's Health & Fitness)

Starting position

Stand side-on to a chest-height anchor, band held at the sternum with both hands, feet hip width, soft knees.

How to do it

1. Brace the trunk.
2. Press the hands straight out in front of your chest without rotating.
3. Hold 2 seconds, return to the chest.

Technique cues

• Belly button faces forward
• Hands stay on the midline

Common mistakes

• Rotating toward the anchor
• Shrugging

Easier

Step closer to the anchor (less tension).

Harder

Half-kneeling or split stance; step further away.

Safety

• Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
• Anchor only to a purpose-made door anchor placed on the hinge side of a closed, locked door that opens away from you (your pull pushes it shut), or to a fixed rack or post designed to bear load.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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