We don’t do sit-ups or crunches in our programming and some of you may ask why. I came across this article from YURI ELKAIM and it explains things so well I decided to share. It also explains the benefits of the Pallof Press that we do on a fairly regular basis.
“The Truth Behind Your Abs” by YURI ELKAIM
It is time to forget your preconceived notions about your abs: when you really understand how they function, you’ll see why the conventional way of training them doesn’t work.
For starters, many people believe that great abs result from “prime mover” exercises like crunches, sit ups, leg raises, etc.
Unfortunately, this belief doesn’t reflect the true function of the abs or the core, which is to stabilize.
You see, your “abs” consist of much more than just your six-pack. In fact, your abdominals should be viewed more globally, to include your entire core region: extending from just below your chest all the way down and around to your glutes.
This corset of muscle not only gives people a defined, tight core, but also stabilizes the spine and disks, protecting them from unnatural bending or twisting.
Pallof Press Benefits
See why getting a toned, sleek belly involves much more than just working the muscles in the front of your stomach?
To truly tighten up this area, you need to be working the entire core, which includes the deep inner muscles hiding beneath your abs, your obliques, your low back, and upper glute area.
When you do this, you’ll notice that your entire trunk region will become tighter – not just the front region of your abdominals.
So how can you even work all of these muscles if “standard” ab exercises aren’t enough? Let’s take a look at right one of the absolute best core exercises – the Pallof press.
It Works the Core of Your Core
The beauty of the Pallof press is that it challenges and strengthens the stabilization action of your abs. That’s because when you do this exercise, it forces your core to resist the rotation or compression of your spine, which forces your entire core to engage.
This not only helps you build a sleeker core because you’re working it from every angle, but also leads to greater balance and a strong center of power for any type of movement you do on a daily basis.
Want to spend a few hours moving furniture or gardening without worrying about injuring your lower back (plus have a taut tummy to boot)? Spend some time doing the Pallof press.
How It Helps Your Spine
Now that we’re on the subject of back pain and injuries, it’s worth mentioning that the Pallof is superb for preventing and even relieving low-back pain.
The anti-rotation action of the Pallof essentially prevents the spine from being thrown out of its safe position through unnatural twists and bends.
For instance, if you slip or stumble, a strong core will prevent your spine from taking on all of the force and damaging a disk.
The abdominal muscles literally act like body armor for your spine.
This is also the reason crunches and similar movements are terrible for the spine and low back pain. Instead of stabilizing the spine, they actually compress the disks by forcing the spine to bend in an unnatural way.
The Pallof Press
Before we get started with the Pallof, keep in mind that the more narrow your stance is, the harder the Pallof Press will be. So, if you find yourself struggling with balance at first (and you’re not using too much weight), try widening your stance slightly.
3 Common Mistakes
Also, be sure to run through a mental checklist as you set yourself up to do the Pallof Press, avoiding these common mistakes:
- Using too much weight.
- Locking out the knees.
- Not fully extending the arms.
And now, without further ado, let’s get to shredding that core!
Performing the Banded Pallof Press
- Begin by looping your band around a sturdy object (a strong beam or railing). Stand or kneel at a distance where your band is taut, grasping it in both hands at your chest.
- Press your hands in front of you, keeping it at chest level, bracing your core. Hold for a few seconds, then bring your hands back to your chest.
- Repeat for 8 to 12 reps on both sides.
For the full Article, click here: https://yurielkaim.com/pallof-press/