Don't Let It Twist You: Band Pallof Press in Threes
In groups of three, one partner holds the band to the side and another presses it forward while resisting the twist. It trains anti-rotation core strength, which helps protect the back in sport and daily life.
How to play
- Explain: the goal is not to rotate but to stop the band from rotating you. Demo with one group (3 min).
- Standing Pallof press: a partner holds the band end at chest height; the lifter presses it straight out from the chest and back; 2 sets of 10 per side (6 min).
- Kneeling version: smaller base, more control needed; 1 set per side (4 min).
- Hold challenge: the lifter keeps arms extended for 20 seconds while the holder gives small, gentle tugs (4 min).
- Switch roles and discuss which version is harder (3 min).
Rules
- The holder grips firmly and says so before letting go.
- Tugs in the challenge are gentle and gradual.
- Feet hip-width and a still trunk.
- Replace any damaged band.
Variations
Easier
Light band and stand closer to the partner.
Standard
Medium band standing and kneeling.
Harder
On one leg or feet together with a tighter band.
Adaptations
- Wheelchair users: seated Pallof press, which works the trunk very well.
- Students with visual impairments: the partner signals the start with a tap on the shoulder.
- Students with low back discomfort: standing version with a very light band and no tug challenge.
Learning goals
- Improve trunk stability against twisting forces.
- Learn a core exercise that is an alternative to classic crunches.
- Cooperate in threes and take responsibility for a partner's safety.
Equipment for a class of 25
- resistance bands: 10
Teacher tip
If you have wall bars, anchor one band per group there and let the third student coach posture. The classic mistake is turning the hips to compensate: cue "belly button faces forward the whole time."
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