Wall Pallof Hold
Also known as: Pallof Hold, Standing Isometric Pallof Hold, Isometric Pallof Hold
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Description
Stand side-on to a wall with your hands together and arms extended in front of your chest. Press your hands sideways against the wall and hold the pressure while keeping your torso facing forward. Breathe steadily, release the pressure and repeat with the other side toward the wall.
How to Perform
- Stand side-on to a wall with your feet about hip-width apart.
- Join your hands and extend your arms in front at chest height.
- Set the joined hands against the wall so you can press sideways into it.
- Brace your abdomen and keep your shoulders and hips facing forward.
- Press your hands into the wall and hold without moving your torso, breathing steadily.
- Release the pressure and repeat with the other side toward the wall.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Use moderate pressure you can maintain steadily for the whole hold.
- Keep your wrists aligned with your forearms.
- Use the same hand height and similar pressure on both sides.
- Keep a slight bend in your knees for a stable base.
- Look forward rather than at your hands.
Common Mistakes
- Rotating the torso toward the wall.
- Leaning the whole body into the wall.
- Arching the lower back and flaring the ribs.
- Bending the elbows during the hold.
- Shrugging the shoulders toward the ears.
- Holding the breath while pressing.
Recommended Exercises
Explore exercises related to Wall Pallof Hold for abs training and similar movement patterns.
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