So here is another Exercise of the Week, the Deadbug Pallof Press. This is an exercise I stole from strength coach Tony Gentilcore. I saw him perform it on one of his videos, decided to give it a shot and it has quickly become one of my current favorite core stability exercises. This exercise trains core stability in a few ways, anti-extension and anti-rotation. It can also be done a few ways. A regression to this exercise would be to leave the feet on the floor the duration of the set. Or you can use a resistance band if you do not have access to a pulley system. Or the sets and reps can be done a few ways. In the video I perform the set doing three 10-second holds. You could also do ten individual presses. Or you can just do one 20-30 second hold each way for 2-3 sets.
Important coaching tips to think about while executing this exercise.
- Press your lower back hard into the floor to resist extension through the lumbar spine.
- There's no need to load up the weight or tension. In the video I'm only using 10lb of resistance from the low pulley. Just a little weight or tension will get you trembling.
- Press your knees together to help fight the rotational forces.
