Ring Pallof Press

Recommended external demonstration

Watch Ring Pallof Press

Pallof Press (on Rings)

Technique

How to perform Ring Pallof Press

1. Stand side-on to the ring anchor and hold one ring at your chest with both hands.
2. Grip with the hand farther from the anchor and place the other hand over it for support.
3. Position your feet and lean your straight body away from the anchor until the strap supports a controlled amount of your weight.
4. Press your hands forward from your chest without allowing your chest or pelvis to twist toward the anchor.
5. Keep your trunk straight as the overall body angle changes, then bring the ring back toward your chest under control.
6. Return upright and change sides to repeat in the opposite direction.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.