Today's Edge: Train your core from different angles. All you need is a band for the Tall Kneel Pallof Press.
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BENEFITS:
This exercise is an important one for your core training program. It trains the core to be stable against rotational forces. As the band pulls you into rotation/side bend your core must resist to stay in good posture. It's a key exercise for low back pain prevention.
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COACHING KEYS:
Use a pad for your knees. The resistance needs to be just enough to make it challenging. If you position yourself too far away from the anchor point you will end up compromising form to fight the Band resistance. Squeeze the glutes and engage the core as if you're about to take a punch. Avoid going into lumbar extension or low back arch. Be careful of letting the shoulders roll forward when you press the band out.
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HOW TO USE:
Use this for your core training in any workout or as part of a core specific workout. It's also a great warm-up exercise. Shoot for 2-4 sets of 8-20 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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