Before I get to the "ankle harness" version,
if you're not familiar with the Pallof Press, you'll
need to know how it's done (along with my dumbell-added
variation). Only then will you be able to appreciate
how adding an ankle harness makes the exercise that
much better!
The Palloff
Press is an excellent core training method done
using a cable machine. You're using this movement
as an "anti-rotation" type movement in
that you're not actually rotating the torso but
contracting the core muscles to prevent rotation
due to resistance.
Essentially,
you're standing perpendicular to the pulley, using
a single cable handle (start with a light weight),
with the handle in close to your body as in the
picture below here.
Then
just extend your arms in front of you.
As you
move your hands away from your body, this increases
the torque on the core, which really fires up your
deep, rotational core muscles like the obliques
and the transversus. This is what anti-rotation
is all about - you're essentially preventing rotation
by contracting the core muscles.
Then
you switch around and do the other direction (not
shown).
Perform
sets of around 6 to 8 reps of this, depending on
the weight you're using.
The second
variation is exactly the same as the first only
with the addition of a dumbell...you'll hold it
in your hands as you're doing the exercise so you're
not only hitting the anti-rotation, but also anti-flexion
(aka core support) function of the abs.
It's
hard to see in the first picture, but I've got a
dumbell held in my hands.
Now you
can see it held out away from the body. This is
essentially doubling the leverage torque on your
body. I'm using a 25 lb dumbell here, just fyi.
Then
switch to the other side.
Adding the Ankle Harness
The next
version I'm going to show you here also uses the
extra dumbell resistance (you'll be holding it up
in addition to fighting the rotation) but adds in
an ankle harness, so you don't have to hold the
single handle in your hand, which makes the exercise
more awkward.
By sliding
your forearm through an ankle harness and allowing
THAT to pull your torso rotationally, you take that
need to grip the handle out of the equation and
you can grip with BOTH hands on the dumbell. This
allows you to use a heavier dumbell and get more
out of the exercise (I'm using a 40 lb dumbell for
this one).
Start
by attaching an ankle harness onto the pulley -
ideally, you want to use an adjustable pulley and
set it to about midsection height. Use the biggest
notch on the ankle harness to make it easier to
get your hand through.
Once
your hand is through and the harness is on your
forearm, you're ready to start.
Pick
up your dumbell and take a step directly out to
the side. You can set your feet in a staggered position
or directly in line with each other, just fyi.
Start
with the dumbell held in towards your abdomen.
Now,
keeping your core TIGHT, extend your arms, moving
the dumbell and cable away from your body. THIS
is the money part of the exercise. The cable is
pulling you to the right and you have to resist
that rotation AND the dumbell is trying to pull
your arms down, which you ALSO have to fight.
This
double resistance places a tremendous demand on
the entire core musculature.
Perform
all your reps (4 to 6 is good) on one side them
set the dumbell down and switch to the other side
(not shown).
If you've
never done the Pallof Press, try it without the
dumbell first THEN start with a light dumbell. This
is a nice variation of the exercise that's going
to really light up your midsection!