Press out, twist away, then resist the pull home.
Keep your arms locked during the twist so your core, not your shoulders, rotates.
This version starts with the classic anti-rotation press, then adds a controlled twist away from the anchor with arms locked, so your core both resists rotation and produces it inside the same rep. Standing side-on to the stack means one side of your trunk is loaded at a time, and turning around to repeat evens out the work. It suits anyone who found the standard Pallof press easy and wants a core that controls rotation, not just prevents it.
The standard version only resists rotation. Here you also rotate away from the anchor under load, so your core learns to produce and control the twist, not just cancel it.
Yes, bent arms shorten the lever and let your shoulders do the rotating. Keep the elbows locked so the movement has to come from your torso.
Do all reps facing one way, then turn around and match them on the other side. Each side loads the trunk differently, so equal work both ways keeps things balanced.
