Technique Tuesday : Pallof Press Alphabets

Today’s exercise is a go to in our arsenal when it comes to core training. Contrary to what you may think, your core is not designed to do crunches and sit ups.  It actually is a lot more complex, but for the simplicity of this article, your core is meant to resist trunk extension, provide stability around your lower back, and control pelvic alignment.

And thats where the Pallof Press Alphabets come in…

Exercise : Pallof Press Alphabets 

Where did we get it from : I learned it during my internship at Cressey Sports Performance, and have been using it with clients ever since.

What does it do : Trains core stability. If done correctly, this is a lot harder than it looks.

Coaching tips :

  • Start with a smaller band to get use to the exercise
  • Assume an athletic stance around hip width apart with your arms straight out in front of you while keeping you elbows locked throughout the exercise
  • Draw the alphabet from A-Z, starting with smaller letters and working to larger letters as you get stronger
  • Make sure you do both sides


Thats pretty much it when it comes to Pallof Press Alphabets, give it a try and let us know what you think


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