Kneeling Pallof Press

Last week we showed you some exercises for the Quadratus Lumborum (QL).  Here is another one that you can put into your program to help with that back pain and LIVE PAIN FREE.

You can use a band or cable machine to do this. Kneel on the floor, or on a pad to save the knees, keep tension on the band, or make sure you are far enough away from the weight machine to have load, or tension, already on the line.

You will do a two handed chest press, keeping the hands at center mass. The key is to NOT let the body rotate, keep the hips square, and control the movement during the concentric and eccentric motion (in and out!).

A variation of this – and progression is to Kneel on One Leg – keeping the inside leg down, but bending the other leg at 90 degrees at the hip, and 90 degrees at the knee.