Group Training Feature Exercise – Tall Kneeling Pallof Press

It’s vital in group training to choose exercises that produce great results, but are easy to teach and correct.  That is why we love the Pallof variations!

We love the tall kneeling variations for a general core exercise and we often use the 1/2 kneeling progressions with people that have lower body asymmetries as alternate exercises for single leg strength exercises. This is also a great option for people that have shoulder mobility issues or pain as a substitute for chops and lifts.

There are many variations, but today we are going to focus on the tall kneeling press.


  • From the tall kneeling position assume a pistol grip on a band or cable machine attachment.
  • Make sure posture is upright and tall.
  • Position yourself to the side or slightly in front of the anchor point to create your ideal vector.
  • Push hands directly away from the chest in “pistol firing” position and slowly return to the starting position.
  • Repeat for reps or hold in extended position.

Check out the video to get a good look at pallof press in action!


Here are some key points to remember when coaching the tall kneeling pallof

  • Proper tall kneeling position is key to get the most out of this exercise
  • As stated in the name it’s very important to cue the client to “get tall”
  • People will tend to shrug their shoulder so make sure you cue them to keep their shoulders away from their ears or manually pull the shoulders into proper position.
  • Placing PVC along the butt, back, and head with chin tucked will ensure proper positioning.
  • Make sure the client does not lean backwards or flare the ribs.  Keep them neutral from the pelvis to the top of the head.


Give it a shot!  Let us know what you think.  Please leave comments below and share your thoughts on the pallof press!