THE PALLOF HOLD
Researchers from the University of Jyväskylä in Finland. wanted to see what effect isometric, upper body exercises had on the muscles of the stomach.
In other words, they wanted to see if upper body exercises where you hold a static position could engage the abdominal muscles.
They found exercises like the Pallof hold elicited a sufficient level of contraction of the trunk muscles for the development of their endurance and strength characteristics.
Put more simply, they are good for developing a six-pack.
So how do you perform a Pallof hold? Using a weight that you are comfortable with, take the handle of a cable pulley and hold it at your sternum with your arms fully extended. Then stand with your left shoulder pointed towards the machine but far away enough so that you can feel the tension in the cable.
Keeping your shoulders and hips square, hold the cable
straight out in front of your body, resisting the tendency to rotate towards the
machine and holding for 60 seconds.
Keep your abs tight the entire time and repeat for 3 sets on either side.
This can also be performed
with a resistance band or
even a rope, with a training partner keeping the tension in the rope.
