SuperFlex Band Core Activation and Strengthening
featuring Andrea Doddato
In our 2nd blog, SuperFlex Band Core Activation and Strengthening, we will focus on a series of Pallof Press based variations. The exercises will begin with the fairly simple Pallof Press named after John Pallof. It is a great anti rotational exercise used to train stability in the core with a neutral spine position. The Pallof Press will be the base movement for each of the following exercises with variations adding rotation to keep it fun and challenging. Variation in the exercise set’s stances will also change to positions like a lunge and staggered split stance. These are more advance techniques which will increase the exercises difficulty and function.
When performing a proper Pallof Press, complete stabilization of the body will occur through activation of the core, back and arm muscles along with glutes, quads and hamstrings. The muscular benefits of these exercises work to strengthen the core and obliques along with scapular muscles and the strong stabilizing gluteal complex of the hip and butt. These are unilateral exercises so be sure to work both the right and left sides equally.
See video’s below for full demonstration of each exercise. The videos feature Andrea Doddato, Golf Digest’s 2 X Top 50 Best Golf Fitness Trainers in America.
Pallof Press Basic Setup
- Stand with your feet shoulder-width apart. Hold a workout handle or band with both hands directly in front of your chest. Place your inside hand on the handle, and your other hand overtop.
- Bend your knees slightly in an athletic position with your spine stabilized in a neutral position. The focus is to keep your hips square in line without them moving. (a common mistake is to have a slight hip rotation)
- With arms engaged and elbows slightly bent at end of motion press the handle straight ahead in a controlled speed. Ideally the handle and hips should not shift out of alignment during the movement.
- Bring the handle back to your chest in a controlled speed resisting any side-to-side or rotational movement in the arms, hips and handle.
Sets and Reps
Note: Always start with a light to moderate band resistance which will allow you to stabilize the core in a neutral position throughout all the exercises.
The band used in the video’s below is a light to medium tension SuperFlex #3 Blue Resistance Band 40″. This band might be a little too challenging at first so we recommend a lighter #2 Green Resistance band 40″ to start with.
- For warm-up and activation perform 1-2 sets of 8-12 reps with light to moderate loads at a controlled speed at the beginning of your training session.
- For strength perform 1-3 sets of 8 – 12 reps with a moderate to heavy load during your training session.
Pallof Press with Band
Pallof Press with Vertical Chop
Pallof Press with Circles
Pallof Press to Iso Rotate
Pallof Press with Core Rotation
Pallof Press to Lateral Step
Pallof Press to Reverse Lunge with Core Rotation
Andrea Doddato is a 2 X Golf Digest Top 50 Fitness Professional. She is one of the world’s foremost experts in golf fitness having over 25 years in the industry, training over 50 tour players and aiding in over 45 professional tour wins. She currently resides in Los Angeles, California.