19 Exercises That Should Be In Your Routine in 2019

Your workout in 2019 shouldn't look like a workout from 2009. Build a better body fast with these exercises backed by modern research.

Pallof Presses

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Pallof Presses

Pallof Presses are another exercise that will help you build an iron core.

Notice a theme here?

Yes, many of these exercises qualify as core exercises. Why? Because almost every movement you're going to do in life or in sport is going to heavily rely on your core.

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Pallof Presses are another exercise that will help you build an iron core.

Notice a theme here?

Yes, many of these exercises qualify as core exercises. Why? Because almost every movement you're going to do in life or in sport is going to heavily rely on your core.

If you think of your body as a giant chain, your core is the center link that holds everything together. Without a strong and stable core, power cannot be adequately transferred through the body, and this has a negative impact on performance.

Pro Bowl tight end Travis Kelce summed it up best. "Your core is like your engine. It triggers everything and gets everything going," Kelce told STACK. "Guys can be as big as they want, but if they're weak in the core, they're not going to be a good football player."

Pallof Presses qualify as an "anti" movement, as they train the core to resist movement, which is actually its true function.

How to Perform Pallof Presses

  • Assume athletic stance with feet wider than hip width and body positioned perpendicular to cable.
  • Grasp handle with both hands directly in front of chest.
  • Extend arms in front of chest, keeping core tight.
  • Flex arms and return to start position with control; repeat for specified reps.
  • Perform on opposite side.

Sets/Reps: 3×8 each side


Topics: STRENGTH TRAINING | BUILD MUSCLE | GET FASTER | FUNCTIONAL TRAINING | GET IN SHAPE | GETTING STRONGER