• Beginner Core Stability
Pallof Press
Why This Matters for Boxing
Anti-rotation core stability — your core resists being twisted while you extend your arms. This is exactly what happens when you throw a hook: your core must stay stable while your upper body rotates. Without this stability, force leaks out before it reaches the target.
How To Do It
- 1Attach a band or cable at chest height.
- 2Stand sideways, holding the handle at your chest.
- 3Press the handle straight out in front of you.
- 4Resist the pull that tries to rotate your body.
- 5Hold for 2 seconds, then return to chest.
Sets
3
Reps
10 each side
Rest
30s
Pro Tips
- The exercise looks easy — it's not. If it feels easy, increase the resistance.
- Keep your hips and shoulders square throughout.
- Think about bracing for a body shot while extending.