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Breathing & Pallof Presses: 2/12/19

Why is breath is so important when you Jerk?  Well, if done at the wrong time, it will disconnect you from the bar, resulting in a loss of power.  Have a look!

*Please note: Instagram videos are clipped short so you must scroll right to view each video.

VIEW VIDEO HERE

Extra Work: The Pallof Press

This is a great exercise to improve the coordination of your core, especially the action of the erectors that run up your back. These muscles work to limit excessive back round or flexion – something that’s obviously very important with many barbell lifts. It also works on limiting excessive rotation by activating the external obliques that lie on the side of your trunk.

It’s imperative to train core stability in a number of different positions to have efficient carry over from our corrective exercises to our barbell lifts. The deeper you go, the harder it will be often to maintain your core stability and limit any excessive back arch or twist of your trunk.

 

The Pallof Press For Core Stability

When most people perform a “pallof press” for core stability, they often do so while standing. But if you think about it, problems in maintaining core stability (especially during the squat) don’t always come out when in this traditional standing position. They often occur as we squat or move into a deeper flexed position. This is a great exercise to improve the coordination of your core, especially the action of the erectors that run up your back. These muscles work to limit excessive back round or flexion – something that’s obviously very important with many barbell lifts. It also works on limiting excessive e rotation by activating the external obliques that lie on the side of your trunk. It's imperative to train core stability in a number of different positions to have efficient carry over from our corrective exercises to our barbell lifts. Perform the same pallof press but also add in 2 more presses in a progressing squat manner as shown. The deeper you go, the harder it will be often to maintain your core stability and limit any excessive back arch or twist of your trunk. To see a few of my other favorite core stability exercises to help improve your squat technique, check out this blog article: https://squatuniversity.com/2016/02/26/the-squat-fix-core-stability/Thank you to 3D4Medical.com for the amazing visual today from their app Complete Anatomy.

Posted by Squat University on Friday, April 13, 2018

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