Press out, refuse to twist.
The whole job is staying square, don't let the cable turn your shoulders.
The Pallof press flips core training on its head, the job is not creating movement but refusing it, as your abs and obliques fight the cable's sideways pull while you press the handle out. The further your hands travel from your chest, the longer the lever and the harder your trunk works to stay square. It earns its place as a staple anti-rotation drill that carries over to squats, presses and everyday bracing.
Anti-rotation. The cable is trying to twist you toward the anchor, and your core's job is to hold your shoulders and hips dead square while your arms move.
Chest height is the standard, so the pull is straight sideways. Higher or lower settings shift the challenge slightly, but start at chest level.
Usually you are standing too close to the stack or rushing the reps. Step further out, slow the press down, and hold the arms-extended position for a beat, the honest version is much harder.
