L3 | Paloff Press - Banded (kneeling)

L3 | Paloff Press - Banded (kneeling)

INSTRUCTION VIDEO

This anti-rotation core exercise is used to strengthen the core muscle group, particularly the lateral core


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Instructions

Kneel up tall and tilt your pelvis into neural or slight posterior tilt. Starting with moderate tension on the band, the band at a horizontal height and your hands at your belly/torso with fingers interlinked. Brace your core, set yourself and press outward into full elbow extension. Hold the bank tense for 3-5 seconds, not letting the band be pulled back towards the pole. Bring back to belly and rest 2-3 secs/ Repeat.

Special Notes
Make the core (the lateral core closest to the pole and anterior) do the work. The lower back can be "activated" but not painful

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